Sunday May 11 |
 | Orienteering 1:19:19 [1]*** 3.37 mi (23:33 / mi) | |
| spiked:8/9c shoes: Nike Pegasus Trail |
| Tagging along behind Cheryl on the Orange course at Mendon. Cheryl usually does Yellow and is a little uneasy about Orange. I gave her the option, since it's Mother's Day, of orienteering today or not, and suggested that if we did, that she do an Orange course and I'd go along with her but try to leave the navigation to her. So the dogs and I followed her through the course. I would say she did the course 95% on her own, with just a few tips or leading questions here and there from me. She seemed to have a good time. There were only two finishers on Orange at the time we left, and she was first of those two.
One control, #3, was misplaced by a fair amount, and in kind of a thick area. She was able to finally find it with no assistance from me. I was impressed ...
Distance is the actual distance covered, per the Forerunner. |
Saturday May 10 |
| |
| Event: ROC - Scout-O & Regular Meet
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| Running long 3:37:56 [2] 22.0 mi (9:53 / mi) | |
| weight:171lbs shoes: Asics Gel Kahana Oct 07 |
| Last long run before Buffalo marathon. With Anne. Had transportation help from Cheryl. She dropped us off at the starting point, and picked us up at the end point.
Route: Started at Winton and Empire. Down Winton, to East, to Park Ave. Park to Alexander, worked our way past the Strong museum and into downtown. Did a short loop around downtown, then picked up the path going along the river on the east side, which goes past the U of R. Took the path into Genesee Valley Park, then picked up the canal path, which we took to Perinton Park (the end).
Very nice weather. Anne should be happy with this run, as her marathon goal pace is around 10 minutes per mile. On the other hand, I shouldn't be real happy, because my goal pace is more like 8:45/mile, more than a minute a mile faster than this run, and I was certainly feeling the distance the last 3-4 miles. Did not feel like I could have gone a lot further or faster without major discomfort. So we'll see what marathon day brings. |
Thursday May 8 |
| Running 45:00 [1] 5.0 mi (9:00 / mi) | |
| shoes: Nike Pegasus Trail |
| Easy run from home; to Maple, then bike path to 5 ML, and back. |
Wednesday May 7 |
| Walking 54:00 [1] 2.7 mi (20:00 / mi) | |
| shoes: Saucony Excursion TR2 |
| Walking with the dogs at Ellison Wetlands, mid-afternoon. Managed to avoid any significant rain. Absolutely no one else at the wetlands when I was there. |
Tuesday May 6 |
| Running 35:40 [1] 4.02 mi (8:52 / mi) | |
| max:135 shoes: Merrell Overdrive |
| Easy run on the Hojack trail with the dogs, on a cool, sunny morning.
From Klem to Lake and back.
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| Running warm up/down 13:17 [1] 1.4 mi (9:29 / mi) | |
| shoes: Saucony Excursion TR2 |
| Warmup for interval workout. |
| Running intervals 28:36 [3] 4.0 mi (7:09 / mi) | |
| shoes: Saucony Excursion TR2 |
| Yasso 800's. 8x800, avg 3:35. Anne averaged 4:15-4:20. On Woodland Lane. |
| |
| C • Only a 3? 2 |
| Running warm up/down 6:50 [1] 0.7 mi (9:45 / mi) | |
| shoes: Nike Pegasus Trail |
| Cooldown after intervals. |