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Training Log Archive: GlenT

In the 7 days ending Apr 8, 2012:

activity # timemileskm+mload
  Orienteering2 1:27:59 6.74(13:03) 10.85(8:06) 25632 /36c88%47.0
  Road Run2 1:09:57 8.04(8:42) 12.94(5:24) 16619.2
  Trail Run2 29:24 3.09(9:31) 4.97(5:55) 426.6
  Field Checking1 26:00 0.69(37:42) 1.11(23:25)2.7
  Total4 3:33:20 18.56(11:30) 29.88(7:08) 46432 /36c88%75.5

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Sunday Apr 8, 2012 #

2 PM

Trail Run 21:45 intensity: (2:09 @1) + (12:14 @2) + (7:22 @3) 3.64 km (5:59 / km) +11m 5:53 / km
ahr:123 max:142 shoes: NB 573 Trail Shoes

At Peebles Island State Park while Janet vetted control locations for the Speedy Goat. Ran mostly the perimeter of the island. The lowest I've ever seen the water level, especially for April. Marshes were wet but noticeably smaller than normal. Beautiful day - 60, sunny and a bit of breeze.

Orienteering 13:13 intensity: (13 @1) + (2:48 @2) + (5:34 @3) + (4:38 @4) *** 1.91 km (6:56 / km) +14m 6:41 / km
ahr:138 max:151 spiked:7/8c shoes: NB 573 Trail Shoes

Just happened to have an advanced copy of the courses for the Speedy Goat, so I ran them. Ran hard but didn't red-line. This was labeled Sprint A. No flags (and Janet was in the process of putting streamers on some of them) but the visibility was excellent and most of the control features were obvious. Came out on the wrong angle from one control so didn't hit the trail I thought I did. Corrected when the vegetation didn't match. Spent some extra time at one control since the map and terrain don't agree - later conferred with Janet and decided to change both map and control location. I think I would have been in the 10 - 11 min range with flags and racing, so the fastest guys will probably do 7 - 8 minutes. Nice course.

Orienteering 13:15 intensity: (9 @1) + (2:20 @2) + (5:44 @3) + (5:02 @4) *** 1.83 km (7:14 / km) +13m 7:00 / km
ahr:138 max:153 spiked:7/7c shoes: NB 573 Trail Shoes

Sprint B from the Speedy Goat. Hit them all OK but took a circuitous route to one control and also spent some time looking for a corridor through the vegetation which wasn't there (map to be modified). Fastest should be 7-8 minutes.

Field Checking 26:00 intensity: (24:54 @1) + (1:06 @2) 0.69 mi (37:42 / mi)
ahr:84 max:126 shoes: NB 573 Trail Shoes

Wandering around one of the Sprint A controls to improve its location and mapping. Plus jogging back to the car.

Saturday Apr 7, 2012 #

Event: WCOC Sessions Woods
 
11 AM

Orienteering race 1:01:31 intensity: (8 @1) + (17 @2) + (5:04 @3) + (51:33 @4) + (4:29 @5) *** 7.11 km (8:39 / km) +229m 7:27 / km
ahr:149 max:160 spiked:18/21c shoes: VJ Falcons 4 (yellow)

Red course at Sessions Woods. Lots of climb, four times to the top of the same hill with butterfly loops. Many short legs in very open woods. And nearly perfect weatherwise, 50's and sunny. Off on three controls for about 3 minutes time loss. Straightline distance 6.2k, climb 275m.
C • Thanks 2

Trail Run 7:39 intensity: (1:14 @1) + (3:18 @2) + (3:07 @3) 0.83 mi (9:13 / mi) +31m 8:15 / mi
ahr:122 max:139 shoes: VJ Falcons 4 (yellow)

Warmup run, mostly on gravel trail. Breaking in new O shoes.

Red - Splits

Thursday Apr 5, 2012 #

6 PM

Road Run 40:14 [3] 4.63 mi (8:41 / mi) +113m 8:05 / mi
shoes: NB878 - #10

FR 305 battery was low so dug out the 205. Know where I went, limited evidence that my heart was beating. Upper 40's and breezy.

Tuesday Apr 3, 2012 #

6 PM

Road Run 29:43 intensity: (1:37 @1) + (16:10 @2) + (11:25 @3) + (31 @4) 3.41 mi (8:43 / mi) +53m 8:19 / mi
ahr:127 max:147 shoes: NB878 - #10

Sunny and 50's - good running weather.

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