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Training Log Archive: GlenT

In the 7 days ending Jul 13, 2020:

activity # timemileskm+mload
  Orienteering1 2:00:56 4.15(29:08) 6.68(18:06) 5320 /27c74%14.7
  Strength and Flexibility2 1:40:0010.0
  Bike-Paved2 1:39:50 15.64(6:23) 25.17(3:58) 1279.6
  Bike-Rail Trail1 1:10:30 11.88(5:56) 19.12(3:41) 145.0
  Trail Run1 1:05:39 4.5(14:35) 7.24(9:04) 24019.7
  Walking2 1:04:03 3.71(17:15) 5.97(10:43) 101.3
  Total8 8:40:58 39.88 64.18 44320 /27c74%60.3
  [1-5]7 7:00:31

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Monday Jul 13, 2020 #

4 PM

Bike-Paved 24:01 intensity: (6:32 @0) + (16:48 @1) + (41 @2) 3.69 mi (6:31 / mi)
ahr:95 max:115 shoes: Trek Marlin 7

Test ride around the Town Park to check out some derailleur adjustments I made.
8 PM

Walking 48:22 [0] 2.78 mi (17:24 / mi)
ahr:76 max:82 shoes: New Balance 880

Sunday Jul 12, 2020 #

11 AM

Bike-Paved 1:15:49 intensity: (12:19 @0) + (50:22 @1) + (12:17 @2) + (51 @3) 11.95 mi (6:21 / mi) +127m 6:08 / mi
ahr:100 max:130 shoes: Trek Marlin 7

Extended neighborhood roads. Sunny, 80, humidity down.

Saturday Jul 11, 2020 #

3 PM

Trail Run 1:05:39 intensity: (48 @0) + (3:11 @1) + (8:45 @2) + (47:03 @3) + (5:52 @4) 4.5 mi (14:35 / mi) +240m 12:31 / mi
ahr:131 max:146 shoes: NB Summit KOM

Trails at Star Village. Low 80s, stupid humid. There was sweat. There were also rocks and hills. And lots of walking.

Friday Jul 10, 2020 #

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

Thursday Jul 9, 2020 #

2 PM

Bike-Rail Trail 1:10:30 intensity: (22:42 @0) + (45:35 @1) + (2:13 @2) 11.88 mi (5:56 / mi) +14m 5:55 / mi
ahr:94 max:118 shoes: Trek Marlin 7

D&L Trail south of Easton. Parked at Wy-Hit-Tuk County Park, rode north to the Lehigh River, then south to Lock 22/23 and north back to the car. Warm and humid with less shade than we had hoped for.

Wednesday Jul 8, 2020 #

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

Tuesday Jul 7, 2020 #

11 AM

Orienteering 2:00:56 intensity: (7:31 @0) + (1:21:44 @1) + (30:00 @2) + (1:41 @3) ***** 6.68 km (18:06 / km) +53m 17:25 / km
ahr:104 max:131 spiked:20/27c shoes: VJ Falcons 10

Lost Lakes, using a KP generated map and UsynligO - all put together by Gswede (Thanks!). I did the Advanced 2 course, which was 5.0km straight line distance and featured 27 controls, so most legs were short. This was hard and a lot of fun. I didn’t run very much due to thickish woods and the need to focus on navigation. Fortunately, the weather was cooler than it’s been recently, with temperatures in the 70s and overcast for most of the time I was out.

The woods are mostly light green, with lots of saplings (mostly beech?), so visibility is reduced and there is constant vegetation in your face. The map only shows thicker green, like the 20 foot high rhododendron (which was in bloom). There’s not a whole lot of relief and many control sites were single contour features, so some control sites were pretty subtle. There are lots of unmapped features which would appear on a field-checked map (small depressions, rocky ground, additional vegetation detail) but this was a case of “work with what you’ve got”. Contours were very good, as were marshes and seasonal streams.

Took a few controls to get into the map, getting used to the scale (1:10,000) and understanding what to use for navigating. Maintained good map contact most of the time and was able to correct whenever I veered off my bearing. My biggest time loss came from an unmapped trail in the vicinity of controls 10, 11, 12, and 14 - I had seen and used it on 9-10 but then going 11-12 I mistook it for the mapped trail east of 12. Also spent time at several controls waiting for UsynligO to acknowledge that I was there (twice checked to see how far away I was, even though the app says I asked for hints many more times than that - I must be inadvertently “touching” the screen while it’s in my waist pack).

Walking 15:41 intensity: (2:13 @0) + (13:28 @1) 1.5 km (10:27 / km) +10m 10:07 / km
ahr:91 max:105 shoes: VJ Falcons 10

GPS trace is for walk back to the car from finish. Distance and time adjusted to include walk to the start (further up the trail).

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