Tuesday Nov 30 |
 | Running 57:53 [3]8.08 mi (7:09 / mi) | |
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| Running and getting slightly lost in upper Manhattan with the track guys. |
| Running 4:00 [5] | |
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| Sprints on the track after the run |
Sunday Nov 28 |
| Orienteering 47:57 [2]4.79 km (10:01 / km) | |
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| Setting controls in the rain. Weeeee! |
| Orienteering 1:09:57 [2]7 km (10:00 / km) | |
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| Picking up controls in more rain. Fun! |
Saturday Nov 27 |
| Running 47:07 [3]5.89 mi (7:59 / mi) | |
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| A slow, hilly run in Washington Heights. |
| Running 6:00 [5] | |
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| Strides |
Friday Nov 26 |
| Running 1:26:04 [3]11.7 mi (7:20 / mi) | |
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| Longish trail run in Forest Park: 3 big trail loops (26:24, 26:31, 26:05). |
Thursday Nov 25 |
| Running 56:15 [3]7.26 mi (7:45 / mi) | |
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| Sergei practically dragged me out of bed to go run this morning....Luckily it was a gorgeous day with temperatures up to 65F. |
Tuesday Nov 23 |
| Running 38:17 [3]5.28 mi (7:14 / mi) | |
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| Run from the Armory over the GWB and around Fort Lee Park in NJ. |
| Running 27:00 [2]3.18 mi (8:30 / mi) | |
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| Between intervals, cool-down. |
| Running 3:00 [5]0.75 mi (3:59 / mi) | |
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| 6x200m at the Armory, all about 32 seconds. |
Sunday Nov 21 |
| Orienteering 52:03 [4]7.2 km (7:14 / km) +270m 6:05 / km | |
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| HVO-DVOA Dual Meet at the Tourne, NJ. A couple of errors (2.5 min) early, then not much energy the rest of the way, but enjoyed the course.
The afternoon ended with an altercation with Bob Rycharski at the finish. Not fun. |
| Running 40:00 [2]4.9 mi (8:09 / mi) | |
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| Trail running after the local meet. |
Saturday Nov 20 |
| Running 56:26 [3]7.5 mi (7:32 / mi) | |
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| Nice evening run with Sergei in Forest Park. |
Thursday Nov 18 |
| Running 25:00 [2]2.94 mi (8:30 / mi) | |
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| Warm-up, cool-down, jogging. |
| Running 16:00 [4]3.0 mi (5:20 / mi) | |
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| Easyish intervals at the crowded indoor track at the Armory. The XC guys have States Saturday, so the pace was quite easy - 78-80 seconds for the 400s. Felt fine. |
Wednesday Nov 17 |
| Running 47:05 [3]6.3 mi (7:29 / mi) | |
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| A rare evening run at home - 2 road loops in Forest Park (to Woodhaven Blvd and back) in the dark. |
Tuesday Nov 16 |
| Running 20:00 [5]3.43 mi (5:49 / mi) | |
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| Tempo run at reservoir (laps: 9:18, 9:21) with the XC boys - they won the NYC Cross-Country Championships for the first time in school history this past Saturday and are headed to New York State Champs this week-end. Go Stuy!! |
| Running 18:00 [2]2.12 mi (8:30 / mi) | |
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| Warm-up, cool-down |
Saturday Nov 13 |
| Running 1:08:02 [3]9.38 mi (7:14 / mi) | |
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| Easy run with Greg in Forest Park, plus 10 sprints afterwards. |
Tuesday Nov 9 |
| Note | |
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| For all practical purposes (with the exception of a couple of local meets), the fall season is over for me. I did more quality training and more consistent training this fall than I have in quite some time, and I feel that it paid off. I had some decent races and was consistent - no disastrous results or feelings of helplessness and lack of preparation that I often experienced this spring and especially in Wyoming this summer. This is encouraging for me, as this was my most successful season since perhaps the fall of 2001, when I had just returned from a summer of living in Stockholm. I will now take a week off to catch up on sleep and work before beginning what will hopefully be a productive season of winter training. The first test will be in Alabama, followed by the team trials in OCIN land...
Soon to come: the best and worst of 2004. |
Sunday Nov 7 |
| Orienteering 1:42:45 [4]11.9 km (8:38 / km) +680m 6:43 / km | |
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| US Long Course Champs. Same problem as the day before - never made myself attack the course, so I ended up making few mistakes but also not running fast enough or hard enough. Had energy left in the end - not what should happen at the end of a Long-O. Good runs by Brian and Will to lead the way. Fun course, but few route choices, including the really long leg that featured 365m of elevation drop!
Still, an excellent week-end and a great meet by BAOC. A very nice way to end the season. |
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Blue - Splits |
Saturday Nov 6 |
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| Event: 2004 U. S. Short and Long
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| Running 20:00 [2]2.35 mi (8:30 / mi) | |
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| Warm-up / cool-down |
| Orienteering 33:35 [4]4.4 km (7:38 / km) +200m 6:13 / km | |
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| US Short Course Champs, Day 1 of a hectic but fun week-end. A decent run technically, but was hesitant the whole way, with memories of last year's US Champs in Tahoe fresh in mind. Never got going fast enough and ended up with an ok results - 5th US, 6th overall. Great run by Brian to kick our butts! Oh, and a very fun course - just perfect for middle distance! |
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Blue - Splits |
Wednesday Nov 3 |
| Running 41:00 [3]5.47 mi (7:29 / mi) | |
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| Easy road run. |
| Running 6:00 [5] | |
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| Strides |