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Training Log Archive: GlenT

In the 7 days ending Jun 18, 2018:

activity # timemileskm+mload
  Strength and Flexibility3 2:30:0015.0
  Orienteering3 2:07:28 8.37(15:14) 13.47(9:28) 44936 /45c80%53.2
  Trail Run1 57:37 5.35(10:46) 8.61(6:42) 18921.0
  Field Checking1 43:43 1.47(29:44) 2.37(18:29) 1184.0
  Road Run1 30:05 3.2(9:24) 5.15(5:50) 318.9
  Total9 6:48:53 18.39 29.59 78736 /45c80%102.1
  [1-5]9 6:37:07

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Monday Jun 18, 2018 #

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

Sunday Jun 17, 2018 #

Event: DVOA Colonel Denning (SVO)
 
11 AM

Orienteering race 1:24:52 intensity: (15 @0) + (51 @1) + (11:50 @2) + (56:43 @3) + (14:59 @4) + (14 @5) *** 7.56 km (11:13 / km) +328m 9:13 / km
ahr:133 max:155 spiked:12/14c shoes: VJ Falcons 9

Red course at Colonel Denning (aka Doubling Gap), SVO local event with DVOA support. 6.2k, 270m. Nice courses by Rob Wilkison. Pretty open woods for summer, with minimal undergrowth. Some deadfall and rockiness underfoot to slow things down. Plus, it was pretty hot, in the 80s. A decent run except for the heat which reduced me to walking quite a bit of the time. Tricky navigating with subtle contour features and many rootstocks and dot knolls. Searched around a bit for control 5, finding it one reentrant further east than where I was (there was some discussion afterwards as to whether the bag was actually on the feature in the circle). Missed a little on 7 but figured it out pretty quickly. Probably about 5-6 minutes lost.
2 PM

Field Checking (Pickup) 43:43 intensity: (10:57 @0) + (25:37 @1) + (7:09 @2) 2.37 km (18:29 / km) +118m 14:47 / km
ahr:97 max:120 shoes: VJ Falcons 9

Picked up 7 controls.

Red - Splits

Friday Jun 15, 2018 #

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

Thursday Jun 14, 2018 #

11 AM

Trail Run 57:37 intensity: (18 @0) + (36 @1) + (9:14 @2) + (31:14 @3) + (16:15 @4) 5.35 mi (10:46 / mi) +189m 9:42 / mi
ahr:134 max:151 shoes: NB Leadville VS

At Jacobsburg SP. Mostly dirt single track, some gravel and a short section of pavement near the end. Sunny, upper 70s with a nice breeze.

Wednesday Jun 13, 2018 #

Event: DVOA Fort Washington
 
4 PM

Orienteering race 19:47 intensity: (4:15 @3) + (14:17 @4) + (1:15 @5) *** 3.02 km (6:33 / km) +43m 6:07 / km
ahr:132 max:155 spiked:6/9c shoes: VJ Falcons 9

Sprint 1 at Fort Washington SP. Three major errors on the “easy” course. Ugh! Lost 4 - 5 minutes. Hot and humid.
5 PM

Orienteering race 22:49 intensity: (25 @2) + (4:13 @3) + (14:42 @4) + (3:29 @5) *** 2.88 km (7:55 / km) +77m 6:59 / km
ahr:147 max:167 spiked:18/22c shoes: VJ Falcons 9

Sprint 2, which started off with a micro-sprint (16 controls on a 1:500 map, mostly on trees in an open field) and then 6 more regular sprint controls on a 1:4000 map. A little sloppy on the micro-sprint but no big errors and managed to get them all in the right order. Did OK on the normal sprint part except for a couple of sub-optimal routes and some confusion getting from the last control to the finish.

Sprint 1 - Splits

Sprint 2 - Splits

Tuesday Jun 12, 2018 #

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

11 AM

Road Run 30:05 intensity: (16 @0) + (38 @1) + (8:44 @2) + (17:14 @3) + (3:13 @4) 3.2 mi (9:24 / mi) +31m 9:07 / mi
ahr:129 max:147 shoes: New Balance 880

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