Tuesday Apr 30 |
 | Running 34:32 [3] 5.0 mi (6:53 / mi) | |
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| on the river after dark. ahr:167 |
Monday Apr 29 |
| Note | |
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| looks like intercollegiates was pretty much up for grabs last weekend, and by my math, it was GMU who did the grabbing. nice work dudes, but watch out for those M45s;) Can't complain, since I probably would have run the WRE if I had gone.
[vlad says: UWashington won 'cause a few cadets DNFd. GMU was farther back. ]
I gave up looking for a new charger for my headlamp powerpack, and bought a ghetto step-up converter for the euro-charger. hopefully it won't blow up or anything and I can get some night practice at blue mtn this weekend. not that I have a ride there yet... |
| X-Training 20:00 [2] | |
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| Strength 16:00 [2] | |
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Sunday Apr 28 |
| Running 1:39:41 [3] 13.9 mi (7:09 / mi) | |
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| up past watertown with william and boris. I was overdressed at first but then it started raining. definately would have been slower by myself. |
Saturday Apr 27 |
| Orienteering 53:47 [4] *** 6.6 km (8:09 / km) | |
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| blue at beech hill. haven't been here since my gimpy attempt at the relay champs two years ago [that was my last serious injury acually]. it was a bit thick in places, and I had a few mistakes. luckily matthias and william couldn't let me get away with that. I think matthias (50-something) would have beaten me anyways. I was wearing the gps today, but reception was really crappy, so it was pretty much useless, and kept beeping everytime it lost the signal. a bit distracting perhaps. I was also wearing my old-school linkoping top in honor of the tiomila today. |
| Orienteering 42:00 [3] *** 4.42 km (9:30 / km) | |
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| the brown course plus a few more controls afterwards. |
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blue - Splits |
Friday Apr 26 |
| X-Training 20:30 [2] | |
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| indoors today |
| Running (treadmill) 22:00 [3] 3.14 mi (7:00 / mi) | |
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| Strength 12:00 [3] | |
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Thursday Apr 25 |
| Running 30:00 [3] 4.25 mi (7:03 / mi) | |
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| boris, william and I were on our way to breakheart today, except we never made it there since it was rainy, traffic sucked, and the car didn't work very well. so instead we spent an hour trying to get out of cambridge/boston and then went home. I ran on the river. I was going to run more but it was cold, windy and wet. ahr:159 |
Wednesday Apr 24 |
| Running 23:00 [2] 2.85 mi (8:04 / mi) | |
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| Running (treadmill 1%) 11:52 [4] 2.0 mi (5:55 / mi) | |
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| 2x1mile with 1 minute rest between. 5:56, 5:56 |
| Running 7:54 [5] 1.5 mi (5:15 / mi) | |
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| 2x1200m with 3 mins jogging between. 3:58, 3:56 |
| Strength 30:00 [2] | |
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Tuesday Apr 23 |
| Running (warmup/cooldown) 7:00 [2] 0.78 mi (8:59 / mi) | |
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| very half-assed. should probably have done more. |
| Orienteering (park-o) 18:23 [4] *** | |
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| park series at the arboretum. ahr:178 |
| Running 48:57 [3] 6.75 mi (7:14 / mi) | |
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| home from peters hill. ahr:160 |
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Peter's Hill - Splits |
Sunday Apr 21 |
| Running 1:22:58 [2] 11.15 mi (7:25 / mi) | |
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| lazy long-ish run to watertown along the river. such a nice day. ahr:152 |
Saturday Apr 20 |
| Running (warmup/cooldown) 5:00 [2] 0.56 mi (8:55 / mi) | |
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| Orienteering race (race) 1:25:45 [4] *** 11.2 km (7:39 / km) | |
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| the billygoat. william was leading but he ran off ahead and messed up #9. I didn't really have any mistakes, though I also didn't get much chance to practice pack-strategy (good for relays) since I was alone for most of the race. it looks like some of the posse made up time on me towards the end where I wasn't as motivated to keep the pace up. I need to get better about pushing it when by myself. boris was next fastest at 90mins. ahr:178 |
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- Splits |
Friday Apr 19 |
| Note | |
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| no training today, tomorrow is the billygoat. I was just thinking about how there will be a lot of pack-running, and how to break out when it's time (never easy). for example, what happens when I'm still together with a group of the same running speed near the end? anything, I guess. we will have probably already skipped the obvious control. I wasn't able to get away from sergey at the end last weekend. but the terrain is much trickier and with less visibility this time, so maybe easier to sneak away. |
Thursday Apr 18 |
| Running (warmup/down) 16:00 [2] 2.0 mi (7:59 / mi) | |
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| it's cold again tonight. |
| Running (treadmill) 20:00 [4] 3.37 mi (5:55 / mi) | |
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| a steady run on the treadmill (0.5%incline). it should have felt a little easier at the beginning but in retrospect I didn't drink any water all day. ahr:166 (171 once I got going) |
Wednesday Apr 17 |
| Running (warmup/cooldown) 16:00 [2] 1.78 mi (8:59 / mi) | |
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| hardly necessary since it was 93 degrees today |
| Orienteering (park-o) 15:30 [5] *** 3 km (5:10 / km) | |
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| park-o at harvard. felt good, if a bit tired towards the end, and I mostly picked the fastest routes. I think the temp dropped 15 degrees right after I finished cooling down. I was worried I would mess up my foot running hard on the pavement, but it seems ok afterwards. splits 56,34,39,37,42,48,37,2:35(8+9),33,1:04,1:00,56,42,58,42,102,36,28. ahr:179 |
| Running 36:49 [3] 5.0 mi (7:22 / mi) | |
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| some more on the river from home. ahr:158 |
| Strength 26:00 [2] | |
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Harvard - Splits |
Tuesday Apr 16 |
| Running 48:45 [2] 6.75 mi (7:12 / mi) | |
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| on the river after dark. out slow, picked it up on the way back. allergy season coming soon.
ahr: 146,159 (out,back)
I seem to have some poison ivy from this weekend, (maybe friday?) itchy! |
Monday Apr 15 |
| X-Training 20:00 [2] | |
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| Running 23:00 [2] 3.0 mi (7:40 / mi) | |
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| Strength 5:00 [2] | |
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| I was going to just do upper body, but that turned out to be sore also. |
Sunday Apr 14 |
| Running (warmup/cooldown) 12:00 [2] 1.33 mi (9:00 / mi) | |
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| it was pouring today. |
| Orienteering race (race) 1:26:52 [4] *** 9.8 km (8:52 / km) +550m 6:55 / km | |
| ahr:168 spiked:27/27c |
| the pig farsta. it was crazy steep and muddy, people slipping out-of-control all over the place. in some places it was just impossible to go uphill if there was no vegetation to grab onto (i.e. faster to go up through the green). the best way was usually straight up the gullies where the streams had eroded the dirt away exposing rocks. I seemed to have most of the forks in common with sergey, and he ended up just ahead of me at the end. not really any mistakes, 5th overall, james did 80mins. while I was pretty tired from dragging myself uphill, the soft ground everywhere was kind to my foot and knees, so I escape this weekend without further injury. |
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Blue Pigsta - Splits |
Saturday Apr 13 |
| Running (warmup/cooldown) 15:00 [2] 1.67 mi (8:59 / mi) | |
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| Orienteering race (race) 1:17:06 [4] *** 8.7 km (8:52 / km) +450m 7:02 / km | |
| ahr:170 spiked:16/16c |
| flying pig WRE. raining this morning, but not as slippery as it could have been, since I was pretty much the first starter. I imagine later it was one big mudslide/heardpath up and down the hills. no mistakes to complain about, but I lost some time on a bad route (up the stream to 15). I'm not so used to a lot of climb-induced route choice, but I think I managed to pick the best way most of the time. it was good practice for switzerland anyways. visiting swiss dude ran 65. |
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WRE blue - Splits |
Friday Apr 12 |
| Orienteering race (race) 48:56 [4] *** 5.2 km (9:25 / km) +330m 7:09 / km | |
| ahr:178 spiked:16/18c |
| the pig "sprint", by MVOC. the course was too long and too steep for much sprinting, but at least it wasn't raining yet. william was the fastest with 44-something. ~2mins lost in 2 mistakes. |
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Blue Sprint - Splits |
Thursday Apr 11 |
| Note | |
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| I don't think I will run today either. probably shouldn't train through this weekend since I'm spending so much money to go there. also my left knee has (occasionally) felt a bit out of whack since sunday morning, like I hyperextended it or something. |
Wednesday Apr 10 |
| Running (warmup) 12:00 [2] 1.62 mi (7:24 / mi) | |
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| Running (treadmill) 11:48 [5] 2.25 mi (5:15 / mi) | |
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| only 3x1200m this week since I'm racing on friday. 1%incline- 3:56, 3:56, 3:56. the pace felt tougher than last week. |
| Running (recoveries) 10:00 [3] 1.0 mi (10:00 / mi) | |
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| Strength 25:00 [2] | |
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Tuesday Apr 9 |
| Running (hanging controls) 30:00 [2] 2.0 mi (14:59 / mi) | |
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| setting controls for the park-o |
| Running 24:55 [3] 3.45 mi (7:12 / mi) | |
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| didn't get a chance to run at the park-o, so I did a short run on the river afterwards (since results were already done anyways...) it was dark. ahr:162 |
Monday Apr 8 |
| Note | |
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| shafted! oh well. |
Sunday Apr 7 |
| Running (warmup) 10:00 [2] 1.0 mi (10:00 / mi) | |
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| even colder this morning. |
| Orienteering race (race) 1:32:59 [4] *** 11.22 km (8:17 / km) +355m 7:09 / km | |
| ahr:168 spiked:12/15c |
| day2. less perfect than yesterday. maybe 2mins lost or so. I was tired. others ran 89,90,91 but maybe I still won overall. |
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Blue 2 - Splits |
Saturday Apr 6 |
| Running (warmup/cooldown) 20:00 [2] 2.0 mi (10:00 / mi) | |
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| it was freezing. unfortunately I didn't bring any warm clothes. |
| Orienteering race (race) 1:21:32 [4] *** 9.5 km (8:35 / km) +385m 7:08 / km | |
| ahr:175 spiked:14/14c |
| west point day1 blue. I guess I won. |
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Blue 1 - Splits |
Thursday Apr 4 |
| Running 30:30 [2] 4.21 mi (7:14 / mi) | |
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Wednesday Apr 3 |
| Running 26:00 [3] 3.0 mi (8:39 / mi) | |
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| running around pine banks again. stopped the watch when I was mapping. the sky was looking really dark and threatening, but then it got lighter so I stayed. and then it started pouring. |
| Running (treadmill) 13:00 [2] 1.64 mi (7:56 / mi) | |
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| a few hours later. re-warmup. |
| Running (intervals) 15:48 [5] 3.0 mi (5:15 / mi) | |
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| 4x1200 on the treadmill. the first two seemed too easy, so I pushed up the incline (1%) and the speed.
3:58, 167, 124
3:58, 177, 130
3:56, 180, 134
3:56, 182, 138 |
| Running 15:00 [2] 1.25 mi (11:59 / mi) | |
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| 5x400m @5mph recovery before/after the intervals |
| Strength 31:00 [2] | |
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Tuesday Apr 2 |
| Orienteering (running/mapping) 50:00 [2] *** 3.5 mi (14:17 / mi) | |
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| running around the pine banks course fixing the map. I meant to do more actual running but it got dark and I was late for something. oh well, its supposed to be an easy week anyways. the woods are pretty nice now, though some places are a bit flooded. ahr:135 |
