Saturday Nov 11 |
 | Competition O-Course race 47:36 [4]*** 4.9 km (9:43 / km) | |
| slept:4.5 weight:160lbs shoes: Saucony Ride Trigon4 (1st) |
| M-open orange middle distance course -- Wharton State Forest, NJ (Batona 500 A-meet) |
| Competition O-Course race 28:00 [4]*** 1.75 km (16:00 / km) | |
| slept:4.5 weight:160lbs shoes: Saucony Ride Trigon4 (1st) |
| B sprint course -- Wharton State Forest, NJ (Batona 500 A-meet), the distance is deceiving, not a good course for me as I misinterpreted a 9 to be a 6 and therefore probably doubled the length of the course correcting the error, skipped 8 entirely...just one of the courses I wish I could forget |
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orange - Splits |
Thursday Nov 9 |
| Running 51:15 [4]6.5 mi (7:53 / mi) | |
| slept:6.0 weight:160lbs shoes: Saucony Ride Trigon4 (2nd) |
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Wednesday Nov 8 |
| Stairs 25:00 [5] | |
| slept:6.0 weight:160lbs shoes: Saucony Ride Trigon4 (2nd) |
| Stairs in Arvin Gym...6 repetitions with bodyweight calisthenics between each iteration (push ups, flutter kicks, lunges, jumping jacks, etc.) |
| Running 52:30 [4]6.5 mi (8:04 / mi) | |
| slept:6.0 weight:160lbs shoes: Saucony Ride Trigon4 (2nd) |
| Really, really crappy weather...raining hard the whole run, thoroughly soaked, including shoes |
Tuesday Nov 7 |
| Running 57:00 [4]7.2 mi (7:54 / mi) | |
| slept:6.0 weight:160lbs shoes: Saucony Ride Trigon4 (2nd) |
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| Abs 20:00 [3] | |
| slept:6.0 weight:160lbs shoes: Saucony Ride Trigon4 (2nd) |
| 2 x 30's
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Monday Nov 6 |
| Running hills 40:00 [4]5.25 mi (7:37 / mi) | |
| slept:6.0 weight:160lbs shoes: Saucony Ride Trigon4 (2nd) |
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| Running 53:00 [3]6.75 mi (7:51 / mi) | |
| slept:6.0 weight:160lbs shoes: Saucony Ride Trigon4 (2nd) |
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| Upper Body Strength 10:00 [3] | |
| slept:6.0 weight:160lbs shoes: Saucony Ride Trigon4 (2nd) |
| 5 sets x 10 pull-ups |