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Training Log Archive: GlenT

In the 7 days ending Mar 26, 2012:

activity # timemileskm+mload
  Road Run3 1:47:51 12.31(8:45) 19.82(5:27) 25237.0
  Orienteering1 1:22:33 5.77(14:19) 9.28(8:54) 29421 /25c84%45.6
  Total4 3:10:24 18.08(10:32) 29.1(6:33) 54621 /25c84%82.6

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Sunday Mar 25, 2012 #

Event: WCOC Ansonia Nature Center
 
11 AM

Orienteering race 1:22:33 intensity: (15 @1) + (2:27 @2) + (21:54 @3) + (47:20 @4) + (10:37 @5) **** 9.28 km (8:54 / km) +294m 7:41 / km
ahr:147 max:162 spiked:21/25c shoes: Black Jalas

Red course at WCOC local event at Ansonia, set by Marie and Mike. Five butterfly loops (from 3 different common points). Lots of fairly short, technical legs. Common points were on hilltops, so there was plenty of climb. Straightline distance given as 7.9km.

Smallish errors on four controls, none more than 2 minutes, plus some hesitations. Probably lost 7-8 minutes overall. Saw PG behind me as I left 15, so got to practice running hard and navigating under pressure. He caught me at 23 when I drifted to the right and then passed me at 24 when I misread the huge boulder next to the control as one nearer the edge of the circle. Cooler than it's been (50F) and drizzly. Nice for running but a bit cool afterwards.

Red - Splits

Saturday Mar 24, 2012 #

4 PM

Road Run 28:53 intensity: (1:14 @1) + (16:48 @2) + (10:30 @3) + (21 @4) 3.18 mi (9:05 / mi) +76m 8:27 / mi
ahr:127 max:146 shoes: NB878 - #10

Easy run between bouts of refrigerator repair and income tax prep. Cooler than it's been but still upper 50's.

Friday Mar 23, 2012 #

5 PM

Road Run tempo 40:26 intensity: (1:17 @1) + (8:56 @2) + (12:12 @3) + (13:57 @4) + (4:04 @5) 4.73 mi (8:33 / mi) +73m 8:09 / mi
ahr:139 max:160 shoes: NB878 - #10

2 x 1km at tempo pace. 4:27, 4:22. 70F, partly sunny.

Wednesday Mar 21, 2012 #

6 PM

Road Run 38:32 intensity: (1:35 @1) + (10:21 @2) + (19:51 @3) + (6:20 @4) + (25 @5) 4.4 mi (8:45 / mi) +103m 8:09 / mi
ahr:134 max:160 shoes: NB878 - #10

Spring (and then some!). 70F and sunny.

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