Sunday Apr 1 |
 | Running (warmup/cooldown) 15:00 [2]1.88 mi (7:57 / mi) | |
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| 5min warmup, 10 minute cooldown. (rhr: ~52) |
| Orienteering race (race) 1:12:29 [4]*** 9.9 km (7:19 / km) | |
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| DVOA a-meet, blue2. pretty good run today; felt confident coming into all the controls, no errors. fastest on blue (didn't win any splits), 3rd overall both days. nicer course and forest today. ahr:172 |
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Blue - Splits |
Saturday Mar 31 |
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| Event: Chesapeake Challenge
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| Running (warmup/cooldown) 30:00 [3]3.75 mi (7:59 / mi) | |
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| before and after the blue course. ran back from the finish instead of waiting for the bus to come. (rhr:44) |
| Orienteering race (race) 1:19:00 [4]*** 10.3 km (7:40 / km) | |
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| DVOA a-meet at Elk Neck, pretty green in places. a sloppy run; maybe 2 min lost in a few errors--difficult to see small reentrants when they are filled with thorns. too many trail/road segments on the course. 4th overall. ahr:178 |
Friday Mar 30 |
| Note | |
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| rest today; 2x10k this weekend. (rhr:46) |
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Blue - Splits |
Thursday Mar 29 |
| Running (grass) 36:00 [2]4.75 mi (7:35 / mi) | |
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| easy running on the grass at the high school, with a map of northfield mtn ahr:145 (rhr:48) |
Wednesday Mar 28 |
| Running (warmup/cooldown) 22:00 [2]2.75 mi (7:59 / mi) | |
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| before/after track session. (rhr:48) |
| Running (intervals) 15:54 [5]3.0 mi (5:18 / mi) | |
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| 4x1200m. same as last week except only jogged for the first minute of recovery, and less windy. already mostly dark when I started.
(split, end-hr, recovery-hr)
3:59, 176, 122
3:53, 180, 123
3:58, 177, 127
4:00, 174, 123
times are somewhat erratic since it was too dark to see my watch. I seemed to have a much easier time at the same pace than last week. (surprized to see low hr's) thats ok since there's a meet this weekend--probably bump up the pace next week.
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| Running (recovery) 12:00 [2]0.5 mi (23:58 / mi) | |
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| only 200m after each interval this time |
Tuesday Mar 27 |
| Running (mostly trail) 41:30 [3]5.53 mi (7:30 / mi) | |
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| easy trail run in cromwell park. trying to avoid downhills today to give the knees a rest--easier said than done in this neighborhood. ahr:154 (rhr:48) |
Monday Mar 26 |
| Orienteering (old course) 48:50 [4]*** 6.7 km (7:17 / km) | |
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| running an old red (I think) course at Mckeldin, after dentist appointment (ugh). the big idea today was to practice always reading/planning ahead. that went well, the terrain there is pretty easy, so I was able to stay at least one control ahead, sometimes more. would have been even easier if there were controls out. forgot my polar strap. (rhr:45) |