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Training Log Archive: GlenT

In the 7 days ending Sep 9, 2017:

activity # timemileskm+mload
  Field Checking1 1:43:43 2.57(40:21) 4.14(25:05) 733.6
  Orienteering2 1:30:56 4.78(19:01) 7.69(11:49) 2326 /9c66%23.8
  Trail Run1 1:09:41 6.02(11:35) 9.69(7:12) 12425.7
  Road Run2 1:09:29 7.13(9:45) 11.47(6:03) 7926.3
  Total6 5:33:49 20.5(16:17) 32.99(10:07) 5086 /9c66%79.4
  [1-5]6 4:12:23

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SuMoTuWeThFrSa

Saturday Sep 9, 2017 #

Event: DVOA Hickory Run Daddy Allen
 
4 PM

Orienteering 30:11 intensity: (6:03 @0) + (11:37 @1) + (8:12 @2) + (4:19 @3) *** 2.54 km (11:52 / km) +80m 10:15 / km
ahr:105 max:137 shoes: Falcons 7

Picking up six flags from training at Hickory Run.
8 PM

Orienteering race 1:00:45 intensity: (1:41 @0) + (5:57 @1) + (14:27 @2) + (24:25 @3) + (13:16 @4) + (59 @5) *** 5.15 km (11:48 / km) +152m 10:17 / km
ahr:128 max:160 spiked:6/9c shoes: Falcons 7

Night-O at Hickory Run. ~3 km straightline. Totally blew the first control and spent several minutes bashing around in mountain laurel about 200m from where the control was. Missed both #2 and #5 but found them on the second try. Much better navigation and execution on the second half of the course. About 20 min of errors. Note to self - you need to slow down at night.

Advanced - Splits

Friday Sep 8, 2017 #

1 PM

Field Checking 1:43:43 intensity: (1:13:02 @0) + (25:55 @1) + (3:52 @2) + (54 @3) **** 4.14 km (25:05 / km) +73m 23:03 / km
ahr:85 max:134 shoes: Falcons 7

Hanging flags for the weekend training at Hickory Run. Hung 11 bags plus flagged three "start" locations for O-tervals. No streamers had been hung, so had to be extra careful verifying locations - pretty sure they're all close. Subtle contours and enough vegetation to limit visibility in many places. Will be much easier picking up the bags.

Thursday Sep 7, 2017 #

3 PM

Trail Run 1:09:41 intensity: (17 @0) + (41 @1) + (5:09 @2) + (45:04 @3) + (18:30 @4) 6.02 mi (11:35 / mi) +124m 10:53 / mi
ahr:136 max:152 shoes: NB 1210 "Leadville"

At Green Lane Park from Hill Road Day Use Area. NW from the parking area to cover the rest of the Blue trail which I hadn't done the last time I ran here (including some overlap). A few very short steepish climbs but mostly gentle ups and downs. Estimated it would be about 4k each way but turned out to be closer to 5k, so a bit longer than planned. Partly cloudy and about 70F - hooray for September.

Tuesday Sep 5, 2017 #

3 PM

Road Run hills 28:16 intensity: (10 @0) + (32 @1) + (4:14 @2) + (16:31 @3) + (5:17 @4) + (1:32 @5) 2.81 mi (10:04 / mi) +26m 9:47 / mi
ahr:134 max:161 shoes: Asics Gel-Nimbus 16

Short hill intervals. 5x30sec with jogging back down for recovery. Low 80s and muggy so I decided this was enough.

Monday Sep 4, 2017 #

10 AM

Road Run 41:13 intensity: (13 @0) + (47 @1) + (6:16 @2) + (19:45 @3) + (14:12 @4) 4.32 mi (9:32 / mi) +54m 9:11 / mi
ahr:135 max:152 shoes: Asics Gel-Nimbus 16

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