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Training Log Archive: GlenT

In the 7 days ending Sep 11, 2022:

activity # timemileskm+mload
  Orienteering2 2:18:38 6.48(21:24) 10.43(13:18) 12213 /22c59%47.2
  Trail Run2 1:37:40 7.06(13:50) 11.36(8:36) 29724.7
  Bike-Trail1 1:09:45 6.64(10:30) 10.69(6:32) 8116.1
  Strength and Flexibility1 50:005.0
  Walking1 13:35 0.72(18:52) 1.16(11:43) 131.8
  Total6 6:09:38 20.9 33.63 51413 /22c59%94.7
  [1-5]6 6:07:26

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MoTuWeThFrSaSu

Sunday Sep 11, 2022 #

10 AM

Orienteering race 1:20:49 intensity: (23 @0) + (5:10 @1) + (32:48 @2) + (36:56 @3) + (4:51 @4) + (41 @5) **** 5.71 km (14:09 / km) +79m 13:14 / km
ahr:125 max:162 spiked:8/13c shoes: VJ Falcons 11

Green course at Pawtuckaway. 4.6k, 115m. Bigger mistakes than yesterday - parallel errors on 3, 9 and 11, sub-optimal route choice on 5 and maybe to 6. Probably could've been 8-10 minutes faster.

Green - Splits

Saturday Sep 10, 2022 #

Event: UNO: Pawtuckaway 1-Day NRE
 
10 AM

Walking 13:35 intensity: (38 @0) + (9:01 @1) + (2:33 @2) + (1:23 @3) 1.16 km (11:43 / km) +13m 11:06 / km
ahr:105 max:135 shoes: VJ Falcons 11

To start.

Orienteering race 57:49 intensity: (2 @0) + (1:20 @1) + (5:13 @2) + (31:24 @3) + (11:21 @4) + (8:29 @5) **** 4.72 km (12:16 / km) +43m 11:44 / km
ahr:138 max:179 spiked:5/9c shoes: VJ Falcons 11

Brown X at Pawtuckaway 1-Day NRE. 3.8km, 110m. Small misses on 4 controls (2,3,4 and 7), mostly ending up on a nearby similar feature but figuring it out quickly. Poor execution on the run in to the finish cost another 30 seconds or so. First on Brown X since others made bigger mistakes.

Brown X - Splits

Thursday Sep 8, 2022 #

2 PM

Bike-Trail 1:09:45 intensity: (28 @0) + (8:18 @1) + (33:23 @2) + (26:42 @3) + (54 @4) 6.64 mi (10:30 / mi) +81m 10:07 / mi
ahr:121 max:144 shoes: Trek Marlin 7

Jordan Parkway. Upper 70s.

Wednesday Sep 7, 2022 #

3 PM

Trail Run 49:53 intensity: (28 @0) + (1:10 @1) + (25:21 @2) + (22:54 @3) 3.84 mi (12:59 / mi) +132m 11:44 / mi
ahr:123 max:138 shoes: NB Summit KOM

Little Lehigh Parkway, parking at the Fish Hatchery. Combination of single track trails and gravel path along the stream. Upper 60s with some occasional very light rain. Cooler temps felt nice.

Tuesday Sep 6, 2022 #

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

Monday Sep 5, 2022 #

11 AM

Trail Run hills 47:47 intensity: (13 @0) + (6:43 @1) + (15:22 @2) + (21:24 @3) + (4:05 @4) 3.22 mi (14:50 / mi) +165m 12:48 / mi
ahr:124 max:151 shoes: NB Summit KOM

Burkhart Preserve trails. 5x60sec hills with walk/jog back down recovery. Plus warmup, cooldown and some additional distance afterwards. About 130m with 18m climb for each hill, done using two different segments with the same starting point. A couple log crossings, one significant. Low 80s, overcast, humid - quite draining.

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