Saturday Sep 25 |
 | Running (warmup) 10:00 [2]1.0 mi (10:00 / mi) | |
| shoes: Adidas Resp Tr X |
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| Orienteering 1:12:45 [4]*** 8.2 km (8:52 / km) +240m 7:44 / km | |
| ahr:170 spiked:16/20c shoes: VJ Falcon Spikes |
| maine a-meet. terrain reminded me of some danish stuff. |
| Running (warmup) 10:00 [2]1.0 mi (10:00 / mi) | |
| shoes: Adidas Resp Tr X |
| before night-o |
| Orienteering (night-o) 53:03 [4]*** 5.7 km (9:18 / km) +145m 8:15 / km | |
| ahr:166 spiked:10/13c shoes: VJ Falcon Spikes |
| night-o champs. 2nd. |
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Blue - Splits |
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Blue - Splits |
Friday Sep 24 |
| Running (road) 23:58 [2]3.1 mi (7:43 / mi) | |
| shoes: Adidas Resp Tr X |
| easy run with mark. he's racing somewhere else tomorrow. |
Thursday Sep 23 |
| Note | |
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| I've been neglecting any night-o training, because I was planning to take it easy due to the relay the next morning. at the very least I suppose I should charge my headlamp.
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Wednesday Sep 22 |
| Running (track) 14:57 [3]2.0 mi (7:29 / mi) | |
| shoes: Adidas Resp Tr X |
| warmup |
| Running (track) 16:03 [5]3.0 mi (5:20 / mi) | |
| shoes: Adidas Resp Tr X |
| 4x1200m on the track. 3:30 jogging rest between. had a hard time keeping the pace constant. back felt fine, even though I was probably hypersensitive because I wasn't sure how it would feel. goal still 4:03.
time, end hr, recovery hr
3:56.7, 177, 127
4:03.0, 178, 125
4:00.5, 178, 129
4:03.4, 179, 128 |
| Running (recovery) 10:00 [3]1.0 mi (10:00 / mi) | |
| shoes: Adidas Resp Tr X |
| one lap after each 1200 |
| Running (cooldown) 8:30 [2]1.0 mi (8:30 / mi) | |
| shoes: Adidas Resp Tr X |
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| Note | |
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| I splashed out for a USOF "life" membership yesterday. at least I won't have to remember to renew. |
Tuesday Sep 21 |
| Running (road) 44:55 [2]6.0 mi (7:29 / mi) | |
| ahr:150 shoes: Adidas Resp Tr X |
| I did a lot of stretching (hip flexors especially) yesterday and today, and that helped. I felt almost normal during the run. |
Monday Sep 20 |
| Note | |
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| yeah, my back was definitely hurting today. its been good for a few months, but I guess that was the last time I did much orienteering. my hip flexors seem tight from the weekend, I will just try to stretch out and hope this goes away again. |
Sunday Sep 19 |
| Running (trail) 6:00 [2]0.75 mi (7:59 / mi) | |
| shoes: Adidas Resp Tr X |
| warmup. a little sore from yesterday |
| Orienteering 51:11 [4]*** 5.7 km (8:59 / km) +200m 7:38 / km | |
| 13c shoes: VJ Falcon Spikes |
| UNO event at beaver brook. I was surprized, it's actually a very nice map by mark dominie (2003). thick in some places. |
| Running (trail) 43:42 [3]5.46 mi (7:59 / mi) | |
| shoes: Adidas Resp Tr X |
| some more running since it's supposed to be my long day. my lower back now feels a little tight from ducking through green stuff. |
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Red - Splits |