Saturday Jun 24 |
 | trail run 5:00 [3] 1 km (5:00 / km) | |
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| warm up |
| orienteering 1:25:05 [5] 12.55 km (6:47 / km) | |
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| Eric Weyman's Blue training course at the Fatlands (Valley Forge, PA). Ran pretty hard, but was probably too conservative in both routes and speed. Had two ~2-3 min errors. One was off a solid attack but I didn't count the 30 paces and pulled up short behind a thicket blocking the contorl from view. The other was again off a solid attack but missed just left, didn't see it and kept going until the contours looked wrong. PACE PACE PACE! |
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Blue - Splits |
Friday Jun 23 |
| cycling 1:17:00 [4] 24.96 mi (3:05 / mi) | |
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| work commute. Nice tailwind in the morning, calm in the evening. |
Thursday Jun 22 |
| stationary bike 10:00 [3] 2.0 mi (4:59 / mi) | |
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| warm up |
| weights 25:00 [3] | |
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| Weights. Upper body |
Wednesday Jun 21 |
| cycling 1:19:00 [4] 24.95 mi (3:09 / mi) | |
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| work commute. 7-10 mph headwind this morning - same wind was pushing this evening. Averaged out. |
Tuesday Jun 20 |
| road run 13:40 [3] 3 km (4:33 / km) | |
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| road run warm up |
| weights 25:00 [3] | |
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| upper body. Increased weight a notch. |
Monday Jun 19 |
| cycling 1:20:00 [4] 24.95 mi (3:13 / mi) | |
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| Standard work commute. Tailwind in morning, then calm in afternoon. |
Sunday Jun 18 |
| Rollerblading 50:30 [4] 10.5 km (4:49 / km) | |
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| Roller-skiing at Lock Raven. 2 laps and 4 times on thie hill. |
| orienteering 51:29 [3] 7.6 km (6:46 / km) | |
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| trail run to short O-course on the Walker's Loch Raven map. Very humid and hot. Went out after skating but felt wiped out. Didn't drink enough. |