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Training Log Archive: GlenT

In the 11 days ending Aug 16, 2020:

activity # timemileskm+mload
  Strength and Flexibility4 3:20:0020.0
  Orienteering2 2:50:56 7.07(24:11) 11.38(15:01) 23632 /38c84%34.9
  Bike-Trail2 2:42:14 15.29(10:37) 24.61(6:36) 23241.1
  Bike-Rail Trail1 1:19:31 12.99(6:07) 20.91(3:48) 787.8
  Trail Run1 1:13:55 6.33(11:41) 10.19(7:15) 6128.8
  Walking2 53:28 2.32(23:03) 3.73(14:19) 443.5
  Road Run1 28:29 3.02(9:26) 4.86(5:52) 249.4
  Total11 12:48:33 47.02 75.67 67432 /38c84%145.4
  [1-5]11 11:54:44

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Sunday Aug 16, 2020 #

4 PM

Road Run 28:29 intensity: (19 @0) + (39 @1) + (5:14 @2) + (17:09 @3) + (5:05 @4) + (3 @5) 3.02 mi (9:26 / mi) +24m 9:12 / mi
ahr:132 max:155 shoes: ASICS Gel Venture 6 (#1)

Around the neighborhood. Low 70s, still humid.

Saturday Aug 15, 2020 #

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

Pigeon meditation.
C • Pigeon 1

Friday Aug 14, 2020 #

11 AM

Bike-Trail 1:03:28 intensity: (46 @0) + (9:23 @1) + (17:22 @2) + (32:24 @3) + (3:33 @4) 5.57 mi (11:24 / mi) +139m 10:35 / mi
ahr:124 max:152 shoes: Trek Marlin 7

Trails at West End Regional Park. Explored in the southern part, where the hills get big. One fall, when a root jumped up and grabbed my front wheel. Chatted a bit with the “founder” of the trail system who was there riding - got some inside scoops. Temperature 80ish, dp reasonable.

Bike-Trail 31:05 intensity: (23 @0) + (1:35 @1) + (10:31 @2) + (17:42 @3) + (54 @4) 3.4 mi (9:09 / mi) +25m 8:56 / mi
ahr:126 max:144 shoes: Trek Marlin 7

Another loop after a lunch break - stayed in the flatter area.

Thursday Aug 13, 2020 #

11 AM

Walking 11:08 intensity: (1:41 @0) + (1:53 @1) + (4:06 @2) + (3:28 @3) 0.88 km (12:35 / km) +7m 12:05 / km
ahr:112 max:139 shoes: VJ Falcons 10

To start.

Orienteering 52:49 intensity: (53 @0) + (13:38 @1) + (11:35 @2) + (22:49 @3) + (3:52 @4) + (2 @5) *** 4.14 km (12:46 / km) +123m 11:07 / km
ahr:122 max:154 spiked:17/17c shoes: VJ Falcons 10

Haystack Mountain, Advanced 1 course - 3.9k. Better visibility here than on most of Greg’s KP maps in the region but still areas of undergrowth and rockiness to slow things down some. Some advantage to having been here before as there were some familiar areas and I knew where a few boulders existed in the terrain that weren’t on the map. Temperatures in the 70s and not as humid as it’s been, so good for putting out a little more energy.

I had a good run, with the UsynligO happy tune usually sounding shortly after I’d say “OK, play the tune.” I don’t think I ever had to wait for more than 10-15 seconds, which worked well to give a sense of flow (which hasn’t often happened on other UsynligO courses for me). I found all the features where I expected them and only had a few legs where I needed mid-leg corrections to stay on track. Nice to have a run like this occasionally.

Walking 21:04 intensity: (13:43 @0) + (4:28 @1) + (1:18 @2) + (1:35 @3) 1.4 km (15:03 / km) +32m 13:30 / km
ahr:90 max:141 shoes: VJ Falcons 10

Back from finish, including a side excursion to check out an old RR grade.

Wednesday Aug 12, 2020 #

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

Tuesday Aug 11, 2020 #

3 PM

Bike-Trail 1:07:41 intensity: (43 @0) + (5:13 @1) + (27:12 @2) + (33:16 @3) + (1:17 @4) 6.32 mi (10:43 / mi) +69m 10:22 / mi
ahr:124 max:146 shoes: Trek Marlin 7

Trails at Jordan Parkway, checking out the impact of TS Isaias. Downed branches and trees have been cleared from trails (Thank you Valley Mountain Bikers and Lehigh County Parks). New areas of gravel and sand on trails near the creek but everything is pretty much open. Not a lot of energy today, probably because it was about 90F with the dew point above 70F.

Monday Aug 10, 2020 #

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

Sunday Aug 9, 2020 #

11 AM

Trail Run 1:13:55 intensity: (14 @0) + (36 @1) + (1:48 @2) + (49:00 @3) + (21:27 @4) + (50 @5) 6.33 mi (11:41 / mi) +61m 11:20 / mi
ahr:138 max:156 shoes: NB Summit KOM

Tobyhanna SP. Lakeside Trail from parking near the dam to the Frank Gantz Trail until I got to about 5k, then retraced my route. The Lakeside Trail is “hardened”, which means that it’s mostly a 6 ft wide gravel trail with some rock occasionally exposed. The Frank Gantz Trail is a real Pennsylvania trail, i.e. rocky. My pace dropped significantly on the Gantz Trail, as did the number of other users (many on Lakeside, only me on Gantz). Upper 70s, sunny but pleasant in the woods.

Saturday Aug 8, 2020 #

3 PM

Bike-Rail Trail 1:19:31 intensity: (15:29 @0) + (50:23 @1) + (12:55 @2) + (44 @3) 12.99 mi (6:07 / mi) +78m 6:01 / mi
ahr:99 max:129 shoes: Trek Marlin 7

Paved roads over to and back from the Saucon Rail Trail. About 6 miles on rail trail (gravel). Mid 80s, mostly sunny.

Friday Aug 7, 2020 #

Event: World Masters Orienteering Championships 2020 CANCELLED (moved to 2023)
 

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

Thursday Aug 6, 2020 #

11 AM

Walking 18:46 [0] 1.25 km (14:57 / km) +3m 14:48 / km
ahr:75 max:89 shoes: VJ Falcons 10

To Start.

Orienteering 1:58:07 intensity: (52 @0) + (45:40 @1) + (48:14 @2) + (20:43 @3) + (2:38 @4) **** 7.24 km (16:19 / km) +113m 15:08 / km
ahr:114 max:150 spiked:15/21c shoes: VJ Falcons 10

Mocanaqua, Advanced 2 course, 5.4k. Another challenging day in the Mocanaqua woods using Greg A’s KP map and UsynligO. Found more greenbriar today than last time plus lots of blueberry and ferns. The weather turned out to be quite nice, 70s and mostly sunny.

Lost significant time on 4 with compounding parallel errors (and used UsynligO hints to figure it out). Small errors on a few others but I used nearby features to relocate. Struggled on a loop near the end (17-18-19) with subtle contours which were obscured by blueberry (plus KP seemed to have picked up only some of the boulders in the area).

Had a strange occurrence with the app when I asked for a hint to help find 17 (a single contour spur covered by thigh high blueberry). Although I had visited all the controls in order, the app thought I was looking for 9 (1900 meters away) and showed that I had visited 9 before 8. So I switched to Score-O mode to finish the course. Later the results showed that I had indeed visited 8 first. Huh?

Walking 2:30 [1] 0.19 km (12:57 / km) +2m 12:21 / km
ahr:92 max:105 shoes: VJ Falcons 10

From Finish.

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