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Training Log Archive: GlenT

In the 7 days ending Feb 4:

activity # timemileskm+mload
  Strength and Flexibility2 1:40:00200.0
  Orienteering1 1:30:53 5.87(15:29) 9.45(9:37) 41711 /12c91%279.5
  Running1 50:27 5.04(10:01) 8.11(6:13) 105178.8
  Road Run1 31:49 3.43(9:17) 5.52(5:46) 26100.3
  Total5 4:33:09 14.34 23.08 54811 /12c91%758.7
  [1-5]5 4:30:09

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Saturday Feb 3 #

Event: QOC Patapsco
 
11 AM

Orienteering race 1:30:53 intensity: (2:29 @0) + (12:14 @1) + (14:06 @2) + (23:36 @3) + (24:03 @4) + (14:25 @5) *** 9.45 km (9:37 / km) +417m 7:53 / km
ahr:133 max:174 spiked:11/12c shoes: VJ Falcons 8

QOC Bumble on Patapsco map, starting at CCBC. Handicapped race with mandatory first and last controls plus five windows with five controls each. Three of the windows were across the Patapsco River, with only two legitimate places to cross. Ran my age class which meant I had to do 2 windows. Did the F-J window across the river and then the P-T window. Probably not the optimum window choice since the A-E window was significantly shorter than P-T (but steeper).

OK run with about a 5 minute error on one control (G, coming from F) when I was too high on the sidehill and didn't see the control (an unmapped trail was a contributing factor). Made one bonehead route choice which resulted in a ridiculously steep climb up to the railroad tracks followed by another even bigger one after crossing the tracks. Oh well - Pig training. Pretty cold with temperatures in the upper 20s, but clear and sunny. The ground was mostly frozen which made for good footing although some of the south-facing slopes were starting to soften.

Took a pretty hard face plant on a trail heading to control J resulting in bruises (and some minor abrasions) to both hands and both knees. Right knee is by far the most damaged, with the main impact just above the kneecap. Also a little bit of neck soreness - whiplash?

Thanks to Dave and Heidi Onkst for organizing the event along with the rest of the QOC team who supported them.

AOWN - detoured on the trip home to the Conowingo Dam to check out eagles. About two dozen of them there along with lots of vultures and gulls.

Friday Feb 2 #

Strength and Flexibility (Yoga) 50:00 [2]

Thursday Feb 1 #

12 PM

Running 50:27 intensity: (15 @0) + (3 @1) + (33 @2) + (22:00 @3) + (26:20 @4) + (1:16 @5) 5.04 mi (10:01 / mi) +105m 9:24 / mi
ahr:141 max:157 shoes: NB Leadville VS

Quite a mix of surfaces: paved paths, gravel rail trail, grass trails, concrete sidewalks, parking lots and roads (with bonus salt spread on the sidewalks). Started at the town park, cut through the woods (on 10-12foot wide grassy trails) to DeSales U to do a loop around the campus and then back through the woods to the town park. Upper 30s and warming up - out earlier than usual to beat the showers forecast for the afternoon.

Wednesday Jan 31 #

3 PM

Road Run 31:49 intensity: (16 @0) + (25 @1) + (2:30 @2) + (19:37 @3) + (9:01 @4) 3.43 mi (9:17 / mi) +26m 9:04 / mi
ahr:136 max:147 shoes: Asics Gel-Nimbus 16

Monday Jan 29 #

Strength and Flexibility (Yoga) 50:00 [2]

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