Sunday Jul 2 |
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| Event: WCOC BBQ, Sprints, Meeting at DeWeese Farm
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 | Orienteering 23:32 [4]1.8 km (13:04 / km) +90m 10:28 / km | |
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| Charlie's sprints, warm and muggy. Inauspicious start as I locked the keys in my car and had to wait for AAA to come open it. Did the short one first. One big mistake on the cliff at 5: thought the open area ended sooner then shown on the map, so stopped short and started looking a bit too high. Flag was blocked by vegetation, so didn't see it even when close. |
| Orienteering 44:10 [4]2.6 km (16:59 / km) +120m 13:48 / km | |
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| Long sprint, with lots of mountain laurel. I got really stupid and careless on this one; heat got to my brain? I had lost 8-9 minutes by #4, and then did the rest in a half-hearted way. |
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Sprint 1 - Short - Splits |
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Sprint 2 - Long - Splits |
Saturday Jul 1 |
| dirt (mapreading) 40:39 [2]4.0 mi (10:09 / mi) | |
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| Jogging around Smith. |
Thursday Jun 29 |
| Track 18:54 [5]3.0 mi (6:18 / mi) | |
| weight:145lbs |
| Eaglebrook track. 4 x 1200, but a 20 minute rest between number 2 and 3 while we waited for a thunderstorm to pass. Temperature dropped 10 degrees! Ran them all with Dick, a runner I've seen around and ran with last week, but hadn't really talked to much until today: he's 57 and about my speed. Pace didn't feel that hard, which is encouraging. But my left achilles has been sore after runs ever since Sunday's race. Splits: 4:48, 4:38, 4:43, 4:45. |
| Track 17:00 [3]2.0 mi (8:30 / mi) | |
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| Before, after, and warming up after the storm passed. |
Wednesday Jun 28 |
| dirt 39:19 [3]5.0 mi (7:51 / mi) | |
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| After lifting, 6 laps on .75 mile dirt track around Smith fields, starting easy, getting progressively faster; then a .5 mile cooldown. Very muggy, and mostly in the sun, so it took some willpower to keep upping the pace. 6:08, 6:03, 5:42. 5:38, 5:28, 5:16. |
Tuesday Jun 27 |
| Trail Run race 21:08 [5]3.1 mi (6:48 / mi) vdot: 46.6 | |
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| Noho XC race. Summer weather: 82, humid -- could be a lot worse. 2 seconds faster than last time I ran this, about 10 weeks ago. Can't really expect much improvement on the training I'm doing. A decent effort, though. Same split profile I always have in this race: 6:35, 6:40, 7:11, 41. |
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| C • No improvement?? 3 |
| Road Run 26:00 [2]3.0 mi (8:39 / mi) | |
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| From home and back. |
Monday Jun 26 |
| Trail/Road Run 54:37 [3]7.0 mi (7:48 / mi) | |
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| Mill River Loop, from home. Modest effort, very muggy. Legs didn't have a lot of oomph, and left quad a bit sore; but mostly OK. 25:27, 37:35. |