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Training Log Archive: GlenT

In the 7 days ending May 6:

activity # timemileskm+mload
  Strength and Flexibility3 2:30:00200.0
  Trail Run2 1:48:46 9.85(11:03) 15.85(6:52) 334341.1
  Orienteering1 1:12:05 4.75(15:11) 7.64(9:26) 26813 /14c92%211.5
  Road Run1 29:11 3.1(9:25) 4.99(5:51) 2185.1
  Rail Trail Run1 14:00 1.08(12:58) 1.74(8:03) 2138.6
  Total7 6:14:02 18.78 30.22 64413 /14c92%876.3
  [1-5]7 6:12:37

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Sunday May 6 #

11 AM

Orienteering 1:12:05 intensity: (22 @0) + (4:28 @1) + (13:39 @2) + (37:40 @3) + (12:55 @4) + (3:01 @5) *** 7.64 km (9:26 / km) +268m 8:01 / km
ahr:135 max:194 spiked:13/14c shoes: VJ Falcons 8

Red course at French Creek Central (6.5km, 235m). Visibility reduced since the leaves have emerged. Nice running weather - low 60s and overcast (rain held off until about 3:00 after most people were done).

An OK run. Wrong route choice to #4 - went up to the trail by the fence and then descended a steep hill to a trail which was a bit indistinct in the terrain. Better route was to descend and run the road (control was just off the road). Lost a few minutes on #9 by attacking from the road junction (300m away) rather than staying on the road longer to attack from closer. Off by a little bit on a few other controls but usually spotted the bag. One significant fall resulting in some pretty sore ribs.

Saturday May 5 #

11 AM

Trail Run 1:11:35 intensity: (30 @0) + (1:14 @1) + (6:42 @2) + (41:41 @3) + (20:51 @4) + (37 @5) 6.32 mi (11:20 / mi) +274m 9:59 / mi
ahr:136 max:157 shoes: NB Leadville VS

Trails at Trexler Nature Preserve. Mix of single and double track with plenty of hills. Included most of the last third of the Quadzilla race, the hilliest part. Followed a reroute of the trail which converted one long, very steep climb into a longer, less steep switchback climb. The old route still exists so may still be used for the race. Took the bridge rather than wading across the creek. Mostly overcast and in the low 70s.

Friday May 4 #

Strength and Flexibility (Yoga) 50:00 [1]

Wednesday May 2 #

11 AM

Trail Run intervals 37:11 intensity: (19 @0) + (1:19 @1) + (6:17 @2) + (19:33 @3) + (6:10 @4) + (3:33 @5) 3.53 mi (10:32 / mi) +61m 10:00 / mi
ahr:133 max:161 shoes: NB Leadville VS

Jacobsburg SP. Trail running with some intervals on some not too gnarly or hilly sections. 5 x 300m with ~2 min recovery. Quite warm - low 80s and sunny (not humid).

Rail Trail Run 14:00 intensity: (25 @1) + (2:58 @2) + (10:14 @3) + (23 @4) 1.08 mi (12:58 / mi) +21m 12:14 / mi
ahr:131 max:149 shoes: NB Leadville VS

Stopped to cool down a bit then walked/jogged some more, mostly on a rail trail section.

Tuesday May 1 #

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

12 PM

Road Run 29:11 intensity: (14 @0) + (43 @1) + (4:56 @2) + (18:40 @3) + (4:38 @4) 3.1 mi (9:25 / mi) +21m 9:13 / mi
ahr:132 max:146 shoes: New Balance 880

Monday Apr 30 #

Strength and Flexibility (Yoga) 50:00 [1]

Hamstrings.

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