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 |
Sunday Mar 31 |
| Orienteering (corridor-o) 45:00 [2]*** 3 km (15:00 / km) | |
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| more team training at Fort Rock. paired with erin, alternating leading while thinking out loud and following/listening. ahr:145 |
| Orienteering 1:01:43 [3]*** 5.5 km (11:13 / km) | |
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| a normal course (11 controls) with deliberately hard legs on a map without trails or rocks shown. started hard, but lost steam when stopping to verify controls (no flags) in tricky/vague areas, and I ended up not keeping very good map contact half the time. there were a few that I don't think I actually went to. thanks to tony for organizing all the exercises! ahr:155 |