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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: GlenT

In the 8 days ending Sep 5, 2023:

activity # timemileskm+mload
  Walking4 2:21:06 6.8(20:45) 10.94(12:54) 13714.7
  Bike-Trail1 1:57:23 13.42(8:45) 21.6(5:26) 52617.4
  Strength and Flexibility2 1:40:0010.0
  Orienteering1 1:33:30 4.33(21:35) 6.97(13:25) 20017 /19c89%13.0
  Bike-Rail Trail1 53:18 10.74(4:58) 17.28(3:05) 6913.2
  Trail Run1 30:18 2.52(12:01) 4.06(7:28) 849.2
  Total10 8:55:35 37.81 60.85 101517 /19c89%77.5
  [1-5]10 8:38:36

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Tuesday Sep 5, 2023 #

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

3 PM

Bike-Rail Trail 53:18 intensity: (4:20 @1) + (19:44 @2) + (29:14 @3) 10.74 mi (4:58 / mi) +69m 4:52 / mi
ahr:123 max:139 shoes: Trek Marlin 7

Too hot to run (90+F, 70F dp). Biked on the Saucon Rail Trail from the Town Park to Hellertown and back with an added trek to the north end of Thomas Iron Site on single track , across the Saucon Creek and back south on Creek Road to Water Street. A bit of a slog coming back since it's uphill the whole way, even though the gradient is only about 0.5%.

Monday Sep 4, 2023 #

9 PM

Walking 39:03 intensity: (9:21 @0) + (29:42 @1) 2.07 mi (18:52 / mi) +6m 18:41 / mi
ahr:72 max:87 shoes: NB840v4 - Blue

Neighborhood at 9pm, when the temperature was still nearly 80F.

Saturday Sep 2, 2023 #

7 PM

Walking 1:01:28 intensity: (5:11 @0) + (56:17 @1) 3.15 mi (19:31 / mi) +25m 19:03 / mi
ahr:74 max:87 shoes: NB840v4 - Blue

Post-dinner neighborhood walk.

Friday Sep 1, 2023 #

Walking 21:47 [2] 1.22 km (17:51 / km) +90m 13:03 / km
shoes: VJ Falcons 11

To Start. On gravel road but up most of the way. Track for this segment is the first split of the track for the "Orienteering" entry.
1 PM

Orienteering 1:33:30 intensity: (53 @0) + (1:00:10 @1) + (27:58 @2) + (4:29 @3) **** 6.97 km (13:25 / km) +200m 11:44 / km
ahr:101 max:136 spiked:17/19c shoes: VJ Falcons 11

"Green" UsynligO course at Shickshinny, designed by Sandy (Thanks!) on a KP map by Greg A (also Thanks!). 5.7km straight line. Good visibility, occasional blueberry to bash through and some rockiness underfoot. Remnants of coal mining so lots of technical detail with lots of deep, steep sided depressions and various hills and knolls. Beautiful day, sunny, low 70s, low humidity.

Had a good run, only missing on a couple controls where there were a lot more features in the terrain than showed up on the map. Used both UsynligO and O-range - similar performance. Had to wait at several controls for one or the other to register. Probably would've been 30-60 sec faster on each control with actual flags.

Note: Time, distance and climb adjusted to not include the first split which is the walk to the start point.
2 PM

Walking 18:48 intensity: (54 @0) + (17:54 @1) 1.32 km (14:15 / km) +15m 13:27 / km
ahr:81 max:102 shoes: VJ Falcons 11

From Finish back to the car - all on gravel road.

Thursday Aug 31, 2023 #

11 AM

Bike-Trail (Ebike) 1:57:23 intensity: (39 @0) + (1:08:52 @1) + (40:14 @2) + (6:57 @3) + (41 @4) 13.42 mi (8:45 / mi) +526m 7:48 / mi
ahr:107 max:144 shoes: Trek Fuel EX-e

Birdsboro Waters from Rustic Park. Low 70s, dew point ~50F, sunny - September weather has arrived a day early - yay!

Horses on bike trails. /rant

Wednesday Aug 30, 2023 #

Event: Laramie Daze
 
4 PM

Trail Run intervals 30:18 intensity: (1 @0) + (3:21 @1) + (7:00 @2) + (14:54 @3) + (5:02 @4) 2.52 mi (12:01 / mi) +84m 10:54 / mi
ahr:128 max:151 shoes: NB Hierro v6 GTX

South Mountain in Emmaus from Alpine St. 10 x 30sec hard/30sec easy, all uphill, although the slope varied and it was rockier underfoot for the second set of five.

Tuesday Aug 29, 2023 #

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

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