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Training Log: GlenT

In the last 7 days:

activity # timemileskm+mload
  Walking3 2:28:38 5.68(26:10) 9.14(16:16) 2913.0
  Bike-Rail Trail1 1:40:48 13.17(7:39) 21.19(4:45)5.1
  Trail Run1 1:30:52 6.66(13:39) 10.72(8:29) 17326.2
  Bike-Trail1 1:17:15 8.07(9:34) 12.99(5:57) 8818.9
  Orienteering1 1:15:29 3.31(22:48) 5.33(14:10) 10114 /16c87%22.9
  Strength and Flexibility1 50:005.0
  Road Run1 33:23 3.5(9:32) 5.63(5:56) 1411.6
  Total8 9:36:25 40.39 65.0 40514 /16c87%102.8
  [1-5]8 7:55:22
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Tuesday May 26 #

12 PM

Orienteering 1:15:29 intensity: (5:08 @1) + (17:00 @2) + (43:32 @3) + (9:49 @4) **** 5.33 km (14:10 / km) +101m 12:57 / km
ahr:138 max:187 spiked:14/16c shoes: VJ Falcons 10

Hickory Run SP, virtual course set up by Greg A. Did the “Adv 2” course, which was 4.6k straight line, starting and finishing at the Sand Creek Lake parking area. Warm with temperature about 80 and sunny.

I used both UsynligO on my phone and O-range on my watch to verify my control visits. Both worked well, triggering at all the controls, usually before arriving at the actual feature (a couple of times before I even saw the feature). UsynligO is more user friendly for my older ears, playing a short tune when the control site is detected versus just a few beeps from the watch. I had turned the phone volume up, which is not an option with the watch. Since I had the phone in a waist pack, the watch was much easier to visually check to see if it had incremented to the next control.

My orienteering went well with small errors at two controls from which I recovered quickly. Visibility was limited in many areas since the vegetation has leafed out. Having no markers at the control sites kept me focused on reading features so I didn’t get hopelessly lost and to confirm that I was indeed at the right place when the devices sounded - I guess that’s how you’re supposed to do it. :-)

Heart rate data looks bogus, so I shifted all the level 5 to level 3. Time includes extra both before and after the run since O-range includes a pre-race warm-up and continues to run after finishing until you press a button. Actual time was about 70 minutes.

Thanks to Greg A for setting this up.
3 PM

Walking 1:13:52 intensity: (33:15 @0) + (26:29 @1) + (10:04 @2) + (3:35 @3) + (29 @4) 2.73 mi (27:03 / mi) +16m 26:34 / mi
ahr:93 max:151

A walk on the D&L Trail south from Lehigh Tannery. About 80 miles further north on the trail from where we biked yesterday.

Monday May 25 #

1 PM

Bike-Rail Trail 1:40:48 intensity: (53:13 @0) + (43:54 @1) + (3:29 @2) + (12 @3) 13.17 mi (7:39 / mi)
ahr:89 max:125 shoes: Trek Marlin 7

D & L Trail South from Riegelsville (and back) with a short side trip where a trail headed off into the woods. Mostly gravel trail, pretty flat. 70s and sunny.

Sunday May 24 #

12 PM

Trail Run 1:30:52 intensity: (13 @0) + (3:18 @1) + (16:48 @2) + (1:05:57 @3) + (4:36 @4) ** 6.66 mi (13:39 / mi) +173m 12:37 / mi
ahr:130 max:148 shoes: ASICS Gel Venture 6 (#1)

Pinchot State Forest, Thornhurst area. Parked near Big Pine Hill and ran mostly on the Pinchot Trail, although segments of it have different names (likely the 26-mile long Pinchot Trail was created by uniformly blazing pieces of an existing trail network to create a big loop). The trail is mostly single track with some rocky areas (duh-Pennsylvania!). Started to fade after about 4 miles and intermixed running and hiking for the later part of the run. It didn’t seem particularly hot but it was in the low 70s and sunny. Leaf out is just beginning, so there wasn’t much shade so maybe I was affected more than I thought. Visited the observation deck on top of Big Pine Hill - you can see quite far, but all you see is lots of forest.

Walking 30:23 intensity: (4:12 @0) + (20:45 @1) + (4:28 @2) + (40 @3) + (18 @4) 0.93 mi (32:40 / mi) +13m 31:18 / mi
ahr:101 max:151 shoes: New Balance 880

A stroll on a wide, grassy snowmobile trail next to the Spruce Swamp Natural Area.

Saturday May 23 #

4 PM

Road Run intervals 33:23 intensity: (22 @0) + (30 @1) + (7:14 @2) + (18:26 @3) + (5:27 @4) + (1:24 @5) 3.5 mi (9:32 / mi) +14m 9:25 / mi
ahr:133 max:156 shoes: New Balance 880

5 x 300m with 60sec recovery. Second and third had some downhill, fourth and fifth had some uphill. Low 70s and muggy with a range from showers to sun.

Friday May 22 #

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

Thursday May 21 #

11 AM

Bike-Trail 1:17:15 intensity: (1:33 @0) + (3:31 @1) + (30:47 @2) + (41:24 @3) 8.07 mi (9:34 / mi) +88m 9:15 / mi
ahr:123 max:140 shoes: Trek Marlin 7

Nockamixon trails. Trails in good shape - no mud or puddles. Partly cloudy, 60s.
7 PM

Walking 44:23 intensity: (8:15 @0) + (36:08 @1) 2.02 mi (21:59 / mi)
ahr:93 max:108

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Training Targets

May 1–31 (31d)
Strength and Flexibility 6:00:00
actual:4:20:0072%
projected:5:10:0086%
Road Run
+ Trail Run
+ Orienteering
+ Treadmill
+ Snowshoe
+ Running
+ Rail Trail Run
14:00:0080mi
actual:13:07:0893%61.4mi76%
projected:15:38:30111%73.3mi91%
Total [3-5]10:00:00
actual:12:44:56127%
projected:15:12:02152%
Bike-Trail
+ Bike-Rail Trail
+ Bike-Paved
40mi
actual:42.8mi107%
projected:51.1mi127%
Walking
+ Hiking
20mi
actual:26.8mi133%
projected:31.9mi159%

Jan 1 – Dec 31 (366d)
Strength and Flexibility 80:00:00
actual:26:30:0033%
projected:65:58:4782%
Orienteering 500km1000c
actual:158.6km31%270c27%
projected:394.9km78%672c67%
Road Run
+ Trail Run
+ Orienteering
+ Treadmill
+ Snowshoe
+ Running
+ Rail Trail Run
1000mi
actual:288.2mi28%
projected:717.5mi71%
Bike-Trail
+ Bike-Rail Trail
+ Bike-Paved
300mi
actual:127.7mi42%
projected:317.8mi105%
Total [3-5]120:00:00
actual:61:01:3550%
projected:151:56:36126%
Field Checking 10:00:00
actual:19:22:47193%
projected:48:15:06482%

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