Sunday Sep 15 |
 | Orienteering 2:25:19 [3] 8.2 km (17:43 / km) +205m 15:45 / km | |
| slept:6.0 |
| After running long the day before just curious if I could do more. Went to sleep late for me had to get up and do work before arriving at the park. Messed up first two controls a lot considering I had just seen them. Decided on the way to number 3 that I actually need to navigate. By about #10 reality set in. Slogged through the rest of the course. Today feel suprisingly good. Earned my day off and massage. |
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Blue - Splits |
Saturday Sep 14 |
| Running 2:17:00 [2] 17.5 mi (7:49 / mi) | |
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| Long flat run on C and O canal. |
| Orienteering 2:06:00 [3] 4.4 km (28:38 / km) +190m 23:33 / km | |
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| Night orienteering at Hemlock. Cloud cover so no help from the moon. |
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Green - Splits |
Thursday Sep 12 |
| swimming 1:40:00 [3] 2.5 mi (39:59 / mi) | |
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| Combination of long and short intervals. Some kicking and pulling intervals. Effortless PR at 500 Free. |
Wednesday Sep 11 |
| Running 45:00 [1] 5.0 mi (9:00 / mi) | |
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| Guess time; easy day after Tuesday workout. |
Tuesday Sep 10 |
| Running 1:15:00 [4] 9.0 mi (8:20 / mi) | |
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| Ran 3 X 2 miles. One mile+ warm up and cool down, plus jogged lap in between sets. 14:18, 14:35 and 14:20 for each of the two miles sets. Could talk very comfortably the whole time. Some weaving around others on a rather crowded track. |
Monday Sep 9 |
| Running 36:00 [1] 4.0 mi (9:00 / mi) | |
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| Did not time. Very slow to recover from Saturday and Sunday. Rest up for the workout on Tuesday. |