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Training Log: GlenT

In the last 7 days:

activity # timemileskm+mload
  Mountain Biking - Trail2 2:20:18 14.3(9:49) 23.01(6:06) 22736.1
  Orienteering1 1:45:25 5.22(20:12) 8.4(12:33) 17622 /22c100%45.6
  Strength and Flexibility2 1:40:0010.0
  Trail Run1 1:31:50 6.68(13:45) 10.75(8:33) 34624.2
  Walking1 10:08 0.33(30:43) 0.53(19:05) 231.2
  Total6 7:27:41 26.53 42.69 77322 /22c100%117.0
  [1-5]6 7:23:04
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MoTuWeThFrSaSu

Saturday Sep 21 #

10 AM

Walking 10:08 intensity: (2:07 @0) + (4:56 @1) + (1:48 @2) + (1:16 @3) + (1 @4) 0.53 km (19:05 / km) +23m 15:39 / km
ahr:103 max:142 shoes: VJ Falcons 10

To the Start.

Orienteering race 1:45:25 intensity: (10 @0) + (3:06 @1) + (18:51 @2) + (44:34 @3) + (24:47 @4) + (13:57 @5) ***** 8.4 km (12:33 / km) +176m 11:21 / km
ahr:136 max:174 spiked:22/22c shoes: VJ Falcons 10

Day 1 of Greenbush 2-Day event co-hosted by Badger and Chicago clubs. Red/Blue course, 7.3km. Super sweet glacial terrain with lots of depressions both large and small. Leaves mostly still on the trees so distant visibility was somewhat reduced. Very few trails in the area we used (the Cat’s Meow area used for the 2009 US Champs here). Mid 70s and humid, so a bit of a sweat-fest.

Excellent run navigationally, finding all 22 controls where I expected them to be. A few mid-leg hesitations and went to #2 on the way to #1, but that was mostly to verify that the bag I saw was indeed #2 - trying to be very deliberate early in the course. Fading near the end but maintained focus.

Much thanks to Soupbone and the Badger club for all their efforts to make this event happen.

Thursday Sep 19 #

3 PM

Mountain Biking - Trail 1:07:09 intensity: (29 @0) + (8:32 @1) + (29:50 @2) + (27:14 @3) + (1:04 @4) 7.64 mi (8:47 / mi) +119m 8:23 / mi
ahr:121 max:147 shoes: Trek Marlin 7

Green Lane Park, starting at the middle of the three parking areas along Knight Rd. Janet dropped me at the parking area so I could do some dirt trails while she rode on the tamer Perkiomen Trail. So I did a mix of mountain bike trails, gravel, and one paved part (the big descent along Rt. 29). Some of the mtb trails were through tall grass with the actual trail surface obscured and the occasional scratchy plant extending across the trail. Another really fine day - sunny and about 70F.

Wednesday Sep 18 #

3 PM

Trail Run 1:31:50 intensity: (17 @0) + (2:29 @1) + (31:36 @2) + (56:17 @3) + (1:11 @4) ** 6.68 mi (13:45 / mi) +346m 11:51 / mi
ahr:126 max:147 shoes: NB Leadville VS

South Mountain in Bethlehem aka Star Village. A big loop literally around the Lehigh U Mountaintop Campus, plus a bit. Perhaps better described as a rock run, with trails underneath the rocks. Explored some trails I hadn’t been on before to the east end of the map (and lower on the mountain). Had the map along and kept pretty good contact, coming to a full stop several times so I could read the detail. Another superb weather day, mostly sunny, dry and about 70F. One minor fall and a tweak of my left ankle - ran on it for about 4 miles after the tweak so it’s probably OK but may be a little sore for a couple of days.

Tuesday Sep 17 #

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

11 AM

Mountain Biking - Trail 1:13:09 intensity: (1:34 @0) + (2:25 @1) + (16:35 @2) + (48:54 @3) + (3:41 @4) 6.66 mi (10:59 / mi) +108m 10:27 / mi
ahr:128 max:147 shoes: Trek Marlin 7

Nockamixon SP. Haycock, Eastern Woods, Jaywalk, South Park and Haycock again. First time on South Park (on a bike) - pretty technical with lots of rocky areas - stretching my current capabilities a bit but stayed uptight for the most part. Gorgeous day - sunny and low 70s.

Monday Sep 16 #

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

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Training Targets

Sep 1–30 (30d)
Strength and Flexibility 6:00:00
actual:1:40:0027%
projected:2:22:5139%
Road Run
+ Trail Run
+ Orienteering
+ Treadmill
+ Snowshoe
+ Running
+ Rail Trail Run
80mi
actual:45.8mi57%
projected:65.5mi81%
Total [3-5]10:00:00
actual:11:11:13111%
projected:15:58:53159%
Mountain Biking - Trail
+ Mountain Biking - Rail Trail
+ Mountain Biking - Paved
50mi
actual:34.6mi69%
projected:49.5mi98%

Jan 1 – Dec 31 (365d)
Orienteering 500km1000c
actual:328.6km65%700c70%
projected:454.3km90%968c96%
Road Run
+ Trail Run
+ Orienteering
+ Treadmill
+ Snowshoe
+ Running
+ Rail Trail Run
1000mi
actual:441.9mi44%
projected:611mi61%
Total [3-5]120:00:00
actual:89:39:3174%
projected:123:57:35103%
Strength and Flexibility 80:00:00
actual:51:40:0064%
projected:71:25:5989%
Total 300mi

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