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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: GlenT

In the 7 days ending Dec 6, 2015:

activity # timemileskm+mload
  Strength and Flexibility3 2:20:0024.0
  Road Run1 44:20 4.83(9:11) 7.77(5:42) 6218.6
  Orienteering1 43:39 2.58(16:56) 4.15(10:31) 13412 /16c75%22.0
  Running1 28:25 3.0(9:28) 4.83(5:53)13.7
  Total6 4:16:24 10.4 16.75 19612 /16c75%78.3
  [1-5]6 4:16:01

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Saturday Dec 5, 2015 #

Event: Ratlum Holiday International Night-O (RHINO)
 

Strength and Flexibility (Yoga) 40:00 [1]

Pretty low key. Lots of stretching and breathing. Chistine(?) subbing for Billy. Lots of people there - must be a Saturday thing.
5 PM

Orienteering race (Night-O) 43:39 intensity: (2:25 @1) + (45 @2) + (15:05 @3) + (20:07 @4) + (5:17 @5) *** 4.15 km (10:31 / km) +134m 9:03 / km
ahr:141 max:162 spiked:12/16c shoes: Jalas - sz 10

RHINO Long Course. 3.1km SL. An OK run - not careful enough following bearings through laurel a few times. Took trail routes most of the time, which seems the right thing to do (at least for me). Quite pleasant with temperature close to 40 and dry.

Thanks to Charlie and Rhonda for once again hosting us for the orienteering and socializing.

RHINO - Splits

Thursday Dec 3, 2015 #

Strength and Flexibility (Pilates) 50:00 [2]

3 PM

Road Run 44:20 intensity: (10 @0) + (17 @1) + (1:38 @2) + (23:47 @3) + (18:28 @4) 4.83 mi (9:11 / mi) +62m 8:50 / mi
ahr:139 max:151 shoes: Asics Gel-Nimbus 16

December, 40F, not precipitating = gotta run outside (especially since the treadmill isn't really an option for the next two weeks). Barked at by at least six dogs, all big but all constrained by real or virtual fences.

Tuesday Dec 1, 2015 #

Strength and Flexibility (Pilates) 50:00 [2]

Rubber bands.
11 AM

Running 28:25 intensity: (13 @0) + (44 @1) + (1:42 @2) + (13:17 @3) + (7:17 @4) + (5:12 @5) 3.0 mi (9:28 / mi)
ahr:140 max:165 shoes: Asics Gel-Nimbus 16

On the indoor track at the Y. They're renovating the "wellness center" so treadmills are not available for the next two weeks. 14 laps/mile =~115m/lap. Warm-up for a mile, 8 x one lap fast/ one lap easy (~29/~43sec), easy for the third mile except for one lap at 26.x about halfway through. 42 laps total = 168 left turns.

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