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Training Log Archive: GlenT

In the 7 days ending May 31, 2017:

activity # timemileskm+mload
  Road Run2 1:27:41 9.22(9:31) 14.83(5:55) 8527.8
  Orienteering1 34:22 3.26(10:33) 5.25(6:33) 10023 /24c95%27.2
  Total3 2:02:03 12.48(9:47) 20.08(6:05) 18523 /24c95%55.0
  [1-5]3 2:00:46

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ThFrSaSuMoTuWe

Wednesday May 31, 2017 #

Event: DVOA Schuylkill Center for Environmental Education
 
6 PM

Orienteering race 17:52 intensity: (21 @0) + (10 @1) + (4 @2) + (1:03 @3) + (6:35 @4) + (9:39 @5) *** 2.82 km (6:21 / km) +49m 5:50 / km
ahr:149 max:162 spiked:12/12c shoes: Falcons 7

DVOA Wed Series #1 - Course 2 (2.4k, 65m). At Schuylkill Center for Env. Educ. (in the westernmost corner of the City of Philadelphia). A sprint course, mostly on trails. Had a pretty clean run, pretty much maxed out for most of it. Mid 70s. Lots of fun - thanks to Sandy F and Nate O for organizing.

Orienteering race 16:30 intensity: (16 @0) + (5 @1) + (5 @2) + (10 @3) + (4:06 @4) + (11:48 @5) *** 2.43 km (6:47 / km) +51m 6:09 / km
ahr:152 max:167 spiked:11/12c shoes: Falcons 7

Course 1 (2.2k, 40m) - did the nominally (physically) easier course second. Not qiute as clean a run. Probably took the slower route choice going to #3 (went on the trails to the right of the fenced area which had more twists and turns and a contour or two more climb). Lost time on the very short 4-5 leg thinking there was a trail where there wasn't one. Struggled to push hard but was pretty toasted after the first run. Recovery time between runs was about 12 min.

Sprint 1 - Splits

Sprint 2 - Splits

Monday May 29, 2017 #

3 PM

Road Run 58:10 intensity: (25 @0) + (9 @1) + (1:25 @2) + (47:40 @3) + (7:39 @4) + (52 @5) 6.09 mi (9:33 / mi) +52m 9:18 / mi
ahr:136 max:157 shoes: Asics Gel-Nimbus 16

Saucon Rail Trail from Reading Rd. parking to the Township Park and back, including a loop around the park and a side excursion to explore some mown grass trails on DeSales U land adjacent to the rail trail. 60F, overcast and a bit humid.

Sunday May 28, 2017 #

3 PM

Road Run 29:31 intensity: (15 @0) + (2:28 @1) + (8:48 @2) + (17:06 @3) + (34 @4) + (20 @5) 3.13 mi (9:27 / mi) +33m 9:08 / mi
ahr:126 max:161

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