Sunday Sep 25 |
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| Event: WCOC Trout Brook Valley C meet
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 | Orienteering race 1:09:17 [4]6.14 km (11:17 / km) | |
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| Trout Brook, red course. Good run, about 3-4 minutes of mistakes. Felt physically better this week than last, maybe because of the cooler weather. At first, I was very surprised (pleasantly) at my time: the course was advertised at 7.14k, which would have put me well under 10 m/k. Peter said, "maybe the course is short", and I thought to myself, "well, it wasn't likely to be off by more than a tenth or two" -- unless an addition error is made in the kilometers place! I measured the course at 6.14, exactly one km less than advertised. So it was my usual pace on that map, but still a good run. |
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| C • 6 |
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| C • Trout Brook 1 |
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Red - Splits |
Friday Sep 23 |
| Trail Run 49:49 [3]6.0 mi (8:18 / mi) | |
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| Frost to Juggler and back. High 70's, a bit humid. Goal was to go under 50, which is (barely) "respectable". Had to work to do that, but hip felt somewhat better today. Seem to be getting the cold that's going around my family. 8:37, 9:59, 7:00 (25:37), 6:45, 9:37, 7:49 (24:12). |
Thursday Sep 22 |
| machines (elliptical) 40:00 [3] | |
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| h13, 75 rpm, 694 cal. After 45 minutes of stretching and strengthening exercises. |
Wednesday Sep 21 |
| dirt (tempo) 22:09 [3]3.0 mi (7:22 / mi) | |
| max:153 |
| 4 laps around Smith fields. Can't do this pace comfortably with my continuing hip trouble. Probably should do all my running in the woods. 5:40 (135), 5:32 (144), 5:29 (147), 5:26 (150). |
| dirt 13:30 [2]1.6 mi (8:26 / mi) | |
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| Warm up, some with Rich on the track; short, slow cooldown. |
Tuesday Sep 20 |
| Orienteering 1:36:45 [2]6 km (16:08 / km) | |
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| At Mt Tom. Too much rocky ground! Maybe 1/3 at "race pace", 1/3 slow jog, 1/3 walking around verifying control locations. |
Monday Sep 19 |
| Road Run 30:26 [3]3.9 mi (7:48 / mi) | |
| ahr:142 max:152 |
| Childs Park. Hip sore. |