Sunday Nov 13 |
 | Run warm up/down 12:00 [2]1.2 mi (10:00 / mi) | |
| shoes: VJ Spikes |
| warmup. stomach not happy. |
| Orienteering race 2:32:48 [4]22.2 km (6:53 / km) +680m 5:58 / km | |
| shoes: VJ Spikes |
| Long Champs.
Good race. Had problems on #1. Never got into the map (scale problem?) Later, some non-optimal route choices. Felt good up until the way to control #26, when I started to feel fatigued. Maybe not enough water? (1 cup at each water stop and 1 cup + 1 gatorade at rest stop, + 3 gus throughout) |
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| C • Woooo! 6 |
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Blue Long - Splits |
Saturday Nov 12 |
| Run warm up/down 15:00 [2]1.5 mi (10:00 / mi) | |
| shoes: VJ Spikes |
| warmup with Speedy. |
| Orienteering race 1:05:45 [4]*** 9.9 km (6:38 / km) +225m 5:58 / km | |
| shoes: VJ Spikes |
| Good race. Lost a couple minutes (2?) on trail bend control (in trail maze) due to needlessly aggressive route (because I misread a control when plotting my route.) A very sprint-like leg (at least planning-wise.)
A couple other bobbles, vegetation problems, single-tick fence crossings, and shoe-tieing slowed down a little bit. |
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Blue 1 - Splits |
Friday Nov 11 |
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| Event: US Long Course Champs
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| Run warm up/down 30:00 [2]4.0 mi (7:30 / mi) | |
| shoes: VJ Spikes |
| warmup and warm down after sprint. (Longest warmup ever?) |
| Orienteering race 13:00 [4]*** 2.65 km (4:54 / km) +80m 4:16 / km | |
| shoes: VJ Spikes |
| Fair Hill sprint.
A really good race. Lost some time on #2 because I didn't see the trail and paused at control. Then on last control because I slacked off pace. Otherwise clean and good flow. Didn't feel like I was pushing too hard, although I know I was running very fast at times. |
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Chapel Sprint - Splits |
Wednesday Nov 9 |
| Run 39:40 [2]4.75 mi (8:20 / mi) | |
| shoes: Adidas |
| to museum slowly. |
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| C • 5 |
Tuesday Nov 8 |
| Bike 15:00 [2]3.5 mi (4:17 / mi) | |
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| to work.
less traffic, but more buses. Anyway, better time. |
| Bike 18:00 [2]3.5 mi (5:08 / mi) | |
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| from work |
| Run warm up/down 6:00 [2]0.7 mi (8:33 / mi) | |
| shoes: Asics |
| DVOA training. Down to path. |
| Run tempo 44:35 [3]6.3 mi (7:04 / mi) | |
| shoes: Asics |
| DVOA training. Ran with TomO. A bit faster than I had planned, but a good, solid effort. Went down to Walnut Lane bridge and back. Really need to get a better headlamp for this, although the path is just good enough to not really need it.
22:53 out (assuming warmup was exactly 6 minutes)
21:41 back (slightly uphill) |
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| C • 2 |
Monday Nov 7 |
| Bike 40:00 [2]7.0 mi (5:42 / mi) | |
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| to/from work |