Training Log Archive: GlenTIn the 7 days ending Apr 3, 2017:
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Monday Apr 3, 2017 #
Strength and Flexibility (Yoga) 50:00 [2]
Sunday Apr 2, 2017 #
Event: DVOA Warwick County Park
11 AM
Orienteering race 57:58 *** 6.68 km (8:41 / km) +169m 7:42 / km
ahr:141 max:169 spiked:21/21c shoes: Falcons 7
Red course at Warwick Co Park at DVOA local event. Pretty straightforward - follow the compass, watch for rocks and the occasional skratchy stuff. A few hesitations and twice checked other control flags which were along the way. Nice Spring day - 60 and sunny. Legs a bit tired from racing yesterday.
Saturday Apr 1, 2017 #
9 AM
Trail Run race 38:35 6.2 km (6:14 / km) +57m 5:57 / km
ahr:136 max:169 shoes: Inov8 Arctic Claw 300
Swamp Creek Stomp Trail Race near Perkiomenville, PA. Race was advertised as a 5k but measured over 6k on the GPS and was a total mudfest. There was also a 10k, whick was two laps of the "5k" course - glad I didn't sign up for that. We had about two inches of rain yesterday so things were pretty wet, with ankle deep mud in many places. There were also about six small stream crossings and a few log crossings (or underpasses). It looked like several segments of the course weren't on actual trails but just streamers hung through the woods. Good stuff! I wore O-shoes, which was the right choice. About 40F at race time but no rain and some sun broke through afterwards. Finished 6th overall (!) of ~114 and won M60+. Of course the simultaneous 10k probably weakened the 5k field a bit (only one M60+ in the 10k though).
Friday Mar 31, 2017 #
Strength and Flexibility (Yoga) 50:00 [2]
Wednesday Mar 29, 2017 #
3 PM
Trail Run 52:55 ** 5.06 mi (10:27 / mi) +104m 9:50 / mi
ahr:133 max:160 shoes: NB 1210 "Leadville"
At Franko Farm Park (Salisbury Twp). Trails are gravel and/or mowed grass with no rocks or roots. The trail network is small but moderately complex. I had a fairly accurate map, so entertained myself trying to keep track of where I was. Nice day, upper 50s and sunny.
Tuesday Mar 28, 2017 #
4 PM
Road Run intervals 39:12 4.04 mi (9:42 / mi) +42m 9:24 / mi
ahr:133 max:160 shoes: Asics Gel-Nimbus 16
RailTrailtervals. 4 x 500m with 2 min recovery. Target was 2:20/500m (4:40/km, 7:30/mi). Drizzle/light rain and about 50F. Choice was outside in the drizzle or the treadmill with a chance that Fox News might be on the TV. Easy decision. Splits: 222, 224, 217, 220. I think the first two are slightly uphill and the second two are downhill (but it's a railroad grade, so it's pretty flat).