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Training Log Archive: GlenT

In the 7 days ending Sep 16, 2012:

activity # timemileskm+mload
  Orienteering2 2:01:52 8.27(14:44) 13.31(9:09) 25426 /33c78%56.2
  Trail Run1 47:05 4.67(10:05) 7.52(6:16) 15418.5
  Road Run1 33:56 3.9(8:42) 6.28(5:24) 568.8
  Total4 3:22:53 16.84(12:03) 27.1(7:29) 46426 /33c78%83.4

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Sunday Sep 16, 2012 #

12 PM

Orienteering race 1:00:44 intensity: (1:27 @1) + (14:05 @2) + (18:47 @3) + (24:22 @4) + (2:03 @5) *** 6.42 km (9:28 / km) +107m 8:44 / km
ahr:138 max:161 spiked:14/19c shoes: VJ Falcons 4 (yellow)

Green course at EMPO local event at Colonie Town Park. Substantial new terrain added to the map consisting of all wooded area with a complex network of mountain bike trails. Woods are mostly open with some generally-well-mapped thicker vegetation. Some good terrain detail and significant underfoot rockiness. A nice addition to the area making for more advanced orienteering than the earlier map allowed.

Nice course set by Frank Boscoe with lots of short legs and making good use of the new part. Sloppy on the first two controls getting into the map, confused by the mapping in one area, misread a control description and spent time checking the wrong feature and blew a couple of route choices. Probably could've been 10 min faster. Straight line distance 5.1 km. Sunny, 60's - very nice. Good turnout.

Saturday Sep 15, 2012 #

10 AM

Orienteering race 1:01:08 intensity: (30 @1) + (5:04 @2) + (13:20 @3) + (40:34 @4) + (1:40 @5) *** 6.89 km (8:52 / km) +147m 8:01 / km
ahr:144 max:162 spiked:12/14c shoes: VJ Falcons 4 (yellow)

WCOC event at Gay City - "Expert Course". Major mistake on #2 which cost about 6 minutes. Otherwise run was OK. Overshot #10 a bit - I think it was hung on a cliff near the edge of the circle. Beautiful day - mostly sunny, 60's with some breeze. Straigh line distance 5.6 km.

Thursday Sep 13, 2012 #

2 PM

Trail Run hills 47:05 intensity: (1:48 @1) + (17:04 @2) + (13:12 @3) + (9:30 @4) + (5:31 @5) 4.67 mi (10:05 / mi) +154m 9:09 / mi
ahr:134 max:162 shoes: Scarpa Spark Trail Shoes

Ran at Fred Church's place (aka Olana). Mostly on carriage roads, which makes calling it a trail run a bit of a stretch. Did three repeats fairly hard of a section about 600m long with ~20 m of climb. It was hotter (and more humid) than I expected and I faded a bit on the third one. Cut a corner coming back down the hill, but time between the hard stuff was still about 4 min. Splits for the ups: 2:58, 3:02, 3:08. Nice day - sunny and about 80.

Monday Sep 10, 2012 #

6 PM

Road Run 33:56 intensity: (43 @1) + (18:12 @2) + (13:27 @3) + (1:23 @4) + (11 @5) 3.9 mi (8:42 / mi) +56m 8:20 / mi
ahr:128 max:158 shoes: NB878 - #11

Been a while since I ran on roads. A fine day for it with temperature about 60F and low humidity - a bit of Fall in the air. HR bogus early in the run.

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