Sunday Jan 13 |
 | Trail Run 24:41 [2] 2.0 mi (12:20 / mi) | |
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| Mt Tom, after lifting at Smith, as a prelude to some orienteering. Around Lake Bray. |
| Orienteering 57:12 [3] 4.5 km (12:43 / km) | |
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| Figured this could be the last chance to orienteer for awhile, with a storm coming tonight. I did something in between the green and brown courses from last fall's meet. Pretty slow pace, especially where I hit 4-6" of snow. But the orienteering was fine, and nice to get out in the woods. |
Saturday Jan 12 |
| Road Run race 20:50 [5] 3.17 mi (6:34 / mi) vdot: 48.7 | |
| weight:146lbs |
| Forest Park 5k, with temp about 40 and roads clear. Wanted to break 21:00, which took a pretty hard effort the whole way. Best last year (also with roads clear) was 21:12. Interesting that Frank Rucki and Steve O'Neill were not too far ahead, about the same amount as when I raced against them 15 years ago. I guess we're all slowing down at about the same rate (but not Rich Larsen, who I saw on the SMAC site won the national title for 55-59). Splits by Sporttracks: 6:36, 6:39, 6:23, 1:12 (.17 mi.) |
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| C • Awesome! 9 |
| Road Run 16:52 [2] 1.8 mi (9:21 / mi) | |
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| Warm-up for race. |
| Road Run 14:04 [2] 1.4 mi (10:03 / mi) | |
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| Cool-down after race. |
Thursday Jan 10 |
| Track (intervals) 11:56 [5] 2.0 mi (5:57 / mi) | |
| weight:145lbs |
| Smith indoor track, A.M. 8x400x400, jogging the rests (slowly). Goal was to do these in 90, which felt just about right: hard, but not all out. The Smith track team was warming up while I did this; much nicer than the empty track I've had the last couple of times. 90.0, 90.8, 89.8, 90.0, 89.0, 89.9, 89.0, 87.6. |
| Track 30:00 [123] 3.25 mi (9:13 / mi) | |
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| Before, after, between. |
| Road Run 17:00 [3] 1.75 mi (9:42 / mi) | |
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| Ran to and back from the track from my house. The extra warm-up - slow mile on road, then sub-8 mile on the track - seemed to help. |
| Note | |
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| My Dion shoeshoes arrived in the mail. They're amazingly light, and look really cool. But does this mean it won't snow again this winter? |
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| C • Don't worry... 5 |
Wednesday Jan 9 |
| machines (elliptical) 25:00 [3] | |
| weight:147lbs |
| After lifting. |
Tuesday Jan 8 |
| Road Run (tempo) 36:35 [4] 5.0 mi (7:19 / mi) | |
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| CTC race course, which conveniently starts 100 meters from the Boyden Gym. The course is almost flat, which makes for a nice 5 mile tempo run. Temp was near 60: so shorts and short sleeves! I put out a pretty good effort on legs that didn't feel great. The goal at the start was just 37:30, so I'm continuing my streak of running under goal pace -- a good sign. 7:07, 7:17, 7:20, 7:27, 7:25. |
| Road Run 8:30 [2] 1.0 mi (8:30 / mi) | |
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| Warm-up. |
Monday Jan 7 |
| Trail Run 52:11 [2] 4.7 mi (11:06 / mi) | |
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| Ellsworth-Barnard Loop from Mill R. Conservation lot. Temp: 45 degrees. Slow-going in the soft snow. |
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| C • What's the Ellsworth-Barnar... 2 |