Sunday Nov 18 |
 | Running 1:18:00  14 km (5:34 / km) +200m 5:12 / km | |
| shoes: Salomon XA Pro 3D old |
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| Orienteering 48:00  7.7 km (6:14 / km) | |
| shoes: Salomon XA Pro 3D old |
| At Birds Hill Park with MrPither and dkonotopetz. Started off by hanging ribbons for the O-course. Then ran down through the terrain to the gravel pit south of the park. Around the gravel pit doing some hills, back along roads and trails do to the O-course. Mass start on a regular course, except that first person to each ribbon tears off the end of it and has to do a penalty control. Goal is to collect the most ribbon ends. 25:06, 4.02 km for me, with 2, 4, 6, & 12 as penalty controls (except that I didn't go all the way to #12, no real point since it was the last one). I started off strong, but then made some small bobbles and fell and bloodied my nose, took it a bit easier after that. Picked up the ribbons afterwards. |
Friday Nov 16 |
| Running 34:07 [4] 6.3 km (5:25 / km) | |
| slept:4.0 shoes: Salomon XA Pro 3D old |
| Ran my test loop Down South. Had wanted to run the loop in under 30 min sometime this fall, but that looks to be impossible now. Too much water on creek trail and too much tall grass in Timberland (it hides all the logs underfoot, making some areas too dangerous for fast running) are the main reasons. Felt a bit crappy and had low energy for the tougher sections of the loop, which I think was the result of little sleep (meant to get 8 hrs or so, just wasn't able to sleep much for some reason). |
| Running warm up/down 39:00  7.3 km (5:21 / km) | |
| shoes: Salomon XA Pro 3D old |
| To/from the test loop. |
Thursday Nov 15 |
| Cycling 33:30 [1] 11.3 km (2:58 / km) | |
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| Around the park. |
Wednesday Nov 14 |
| Running intervals 31:18 [4] 8.05 km (3:53 / km) | |
| shoes: Saucony Grid Excursion TR 2 |
| 5 × about 1 mile, on trails in the park, with 3 min rest between. Parts of the trail were covered with a thin layer of snow/frozen slush, and that could have slowed me down a bit. My times were 6:28, 6:24, 6:14, 6:08, 6:04. Not pleased with the first two, don't think I was all that ready to run hard at first. |
| Running warm up/down 53:00  9.5 km (5:35 / km) | |
| shoes: Saucony Grid Excursion TR 2 |
| |
Tuesday Nov 13 |
| Running 22:30 [2] 4.5 km (5:00 / km) | |
| shoes: Salomon XA Pro 3D old |
| Yay, I got out for a run today, sort of... does 12:30 am Wed. morning count as Tuesday? Meant to get out in the afternoon, but that didn't happen and it ended up being rather late when I did go. |
Monday Nov 12 |
| Running 45:00 [2] 8.5 km (5:18 / km) +80m 5:03 / km | |
| shoes: Salomon XA Pro 3D old |
| Around the park. Trying for another 7-8 hr week of running didn't appear to be doing me any good. So a lower volume last week was probably a good idea, but I should have at least done something Fri-Sun. |