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Training Log Archive: KirstenM.

In the 7 days ending Sep 14:

activity # timemileskm+m
  Track/XC6 4:28:16 22.48 36.17 69
  Orienteering1 1:32:35 4.23(21:55) 6.8(13:37)
  Total7 6:00:51 26.7 42.97 69

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Saturday Sep 14 #

Track/XC warm up/down 8:40 [2] 0.71 mi (12:12 / mi)

Track/XC race 27:51 [4] 5.0 km (5:34 / km) +69m 5:13 / km

Meh, it's slow, I know :/ I had a really good first mile and then I hit the second mile and the hills and died a little and didn't really recover. Basically it's a slow time and I'm not happy about it. It's basically what I ran a week and a half ago, but that was a pretty flat course, so I guess this is an improvement?
Also, my muscles were struggling on the uphills which is normal, but also my knee and hip were hating the steep(ish) downhills, which just made it extra fun.

Oh, the course was at the Belmont Plateau w/ Parachute hill if PA people know it. According to my team, you can't really call yourself a cross country runner (in our area) if you haven't run Parachute hill, so I guess I finally made it.

Also, I'm getting really annoyed with how hard I'm consistently trying and how slow I continue to be.

Also (I just keep writing), here's a nice article if you just want to read about people being dramatic and complaining about the course: https://www.inquirer.com/philly/sports/other_sport...

Track/XC warm up/down 5:14 [1] 0.39 mi (13:25 / mi)

Friday Sep 13 #

Track/XC warm up/down 10:39 [2] 1.0 mi (10:39 / mi)

Track/XC 35:21 [3] 3.75 mi (9:26 / mi)

Easy pre-race workout, knee and hip felt better but still not great

Track/XC warm up/down 5:54 [2] 0.49 mi (12:02 / mi)

Thursday Sep 12 #

Track/XC warm up/down 11:21 [2] 1.01 mi (11:14 / mi)

Track/XC 20:00 [3]

4 1200m's times:

- 5.41
- 6.10
- bailed
- 5.44

Yesterday I didn't really run, which was fine, but I also barely stretched so today my knee/ hip started to flare. It didn't really help that we were on the track (because we had 10 minutes of SUPER intense rain during warmup that flooded the course) just cause my knee has always hated the turns

Track/XC warm up/down 9:13 [2] 0.76 mi (12:08 / mi)

Wednesday Sep 11 #

Track/XC 8:02 [2] 0.75 mi (10:43 / mi)

Just warmed up with the team (this +drills/stretching) and cheered them on because I was ineligible for the meet because I missed the saturday meet due to orienteering. But it's fine because I really needed a rest day

Tuesday Sep 10 #

Track/XC 10:56 [2] 1.0 mi (10:56 / mi)

Warmup

Track/XC 32:06 [3] 3.34 mi (9:37 / mi)

Pre-race workout even though I'm not running the race tomorrow. I'm actually really happy about that because I haven't had a rest day since 2 Sundays ago due to Hickory Run and I'm really tired.

Track/XC 5:48 [2] 0.5 mi (11:36 / mi)

Cooldown

Monday Sep 9 #

Track/XC 22:21 [3] 2.44 mi (9:10 / mi)

Run to hill

Track/XC 25:13 [4] 2.41 mi (10:28 / mi)

Hill workout

4x3 Sprinting up the hill, jogging back down, walking between sets

Track/XC 9:37 [2] 0.82 mi (11:43 / mi)

Jog back/ cool down

Track/XC (Weightroom) 20:00 [2]

I missed part of the beginning because I was getting water and then the doors to the weight room locked, so I went to the gym and climbed the bleachers and then crawled onto the balcony. But I only missed a bit so I'd call it a success

Sunday Sep 8 #

Orienteering 1:32:35 [3] 6.8 km (13:37 / km)

Not my best, but not terrible. I was clean for (most) of the course

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