Saturday Apr 19 |
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| Event: US Middle Distance and Relay Champs
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 | trail run warm up/down 15:00 [2]2.5 km (6:00 / km) +35m 5:36 / km | |
| slept:5.5 shoes: Puma - Narabota XC Green |
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| Orienteering race (Middle - Blue) 43:47 [4]*** 6 km (7:18 / km) +240m 6:05 / km | |
| spiked:13/17c shoes: Puma - Narabota XC Green |
| US middle course Champs @ Letchworth - had a tough day running and navigating - lost 1 min on 8 just standing in the circle, bad rout on 9 - 1 min, 2 min on 12, and 1 min on 13 - too many mistakes to be happy with this race.
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| Orienteering race (Sprint) 13:33 [5]*** 2.8 km (4:50 / km) +60m 4:22 / km | |
| ahr:164 max:178 spiked:14/14c shoes: Puma - Narabota XC Green |
| I did not have any motivation to run the sprint so I started it easy, than by #4 I started to catch up to people who started ahead of me, so I picked up pace, and enjoied it to the finish. Nice clean run. |
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Blue Middle - Splits |
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Sprint 3 - Splits |
Thursday Apr 17 |
| road run 38:15 [3]7.6 km (5:02 / km) +50m 4:52 / km | |
| ahr:152 max:169 slept:8.0 weight:149lbs shoes: Adidas Supernova Light 6 |
| To Victory Field + between intervals + back; nice and warm today |
| intervals intervals (4x1000/200) 15:40 [4]4 km (3:55 / km) | |
| ahr:159 max:169 shoes: Adidas Supernova Light 6 |
| T intervals:
3:52 / 1:24 (159),
3:54 / 1:48 (159),
3:54 / 1:24 (159)
3:59 / 1:24 (160) |
| stretching warm up/down (legs and back) 10:00 [0] | |
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Wednesday Apr 16 |
| strength workout (2x14 circuit + stretching) 42:00 [1] | |
| slept:8.0 |
| legs, abs, upper body + lower back stretching |
Tuesday Apr 15 |
| trail run (easy) 38:47 [2]7.8 km (4:58 / km) +150m 4:32 / km | |
| ahr:145 max:156 slept:8.0 weight:148lbs shoes: Asics Gel-Kahana trail |
| Two long horse loops in Forest Park: 15:10 (145), 15:29 (144) - felt Sunday's Goat in my legs. |
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| C • They say chocolate goes straight to your hips... 2 |
Monday Apr 14 |
| strength workout (14x1 circuit) 20:00 [1] | |
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| The Goat did not kill me this year. Added two new hip strength ex-s. |
Sunday Apr 13 |
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| Event: 30th Annual Billygoat Run
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| Orienteering race (The Goat) 1:55:47 [4]*** 15.2 km (7:37 / km) +670m 6:15 / km | |
| spiked:19/21c slept:3.5 shoes: Puma - Narabota XC Green |
| Billigoat XXX at Clear Lake, Joe M. made it feel faster than it was with a lot of trail and road choices and plenty of nice woods. Worked first part with Z-man, at one point it worked against us when we lost ~ 5 min on # 4 in the green, but we regained our spot with a skip on # 5, and were running with Ken, Ross, and Jordan from WP at that point. Fast trails brought us to the end of first loop, and on the way we picked up John Torrance, who did not have a good day. Made another 3 min drop in a crowd on 16, Ken skipped 18 and he was gone, so, I thought, did John. Me, Ross and Jordan climbed yet another 65 m to 18, and Ross got me on cleaner run to last control - it was better that way than have a foot fight after 15 km of running.
Just like last year - 4-th place - feet was in 104+ minutes and after 7-th control he had this course to himself.
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| C • Goat 3 |
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The Goat - Splits |