Thursday May 31 |
 | Note | |
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| travel day -stuck in airport waiting for late flight |
Wednesday May 30 |
| Running 37:00 [3] 5.05 mi (7:19 / mi) | |
| rhr:48 |
| Treadmill in hotel after meeting finished late 2-3% incline |
Tuesday May 29 |
| Running 42:30 [3] 5.5 mi (7:43 / mi) | |
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| Morning Golf Course run, nice and peaceful with the weekend over and the early start golfers gone away. Legs felt fairly frisky and not too hot either, travel next 2 days may cramp training but aim not to let that happen.... |
Monday May 28 |
| Running 37:30 [3] 5.2 mi (7:12 / mi) | |
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| Road run again since golf course opened up at 6, still very humid but easy steady running |
Sunday May 27 |
| Running 41:00 [3] 5.2 mi (7:53 / mi) | |
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| morning road run |
Friday May 25 |
| Running 42:30 [3] 5.3 mi (8:01 / mi) | |
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| Golf Course run - feels like this weeks training has been a bit spotty with bad commute days on tuesday and thursday. Probably mad worse by easing up for race last Saturday and then two hard runs on Sat and Monday |
Wednesday May 23 |
| Running 44:40 [3] 5.3 mi (8:25 / mi) | |
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| Golf Course run, legs felt very slow maybe remnants of last nights bad commute and not much sleep previous night |
Monday May 21 |
| Running 10:00 [3] 1.34 mi (7:27 / mi) | |
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| Warmdown after session on treadmill |
| Running 35:00 [3] 5.05 mi (6:55 / mi) | |
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| Run on treadmill at 1% incline as convenience, drive down to Pax river tomorrow so might get awkward to get some training in |
Sunday May 20 |
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| Event: QOC Fountainhead
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| Running 41:30 [3] 5.5 mi (7:32 / mi) | |
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| Had intended going to Fountainhead but domestic chores meant I couldn't make it so just went for a road run before evening dinner. Quite warm but not humid but emptied a camelback on the way! |
Saturday May 19 |
| Note | |
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| Fredericksburg 5 mile X-C |
| Running race 38:12 [5] 5.3 mi (7:12 / mi) +100m 4:14 / km vdot: 45.0 | |
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| fredericksburg x-c, one big hill going off the fire road then rolling until 2 miles to go when the hammer should of gone down to catch the guy that had been coming back closer and closer through the last bit of rolling hills.....but no hammer and he pulled away --- need speed and hill work. Based on other runners road times vdot more like 50. top of left hamstring (buttock) has been sore for the last few days but only really apparent after sitting for a while |
Wednesday May 16 |
| Running 22:45 [3] 3.03 mi (7:30 / mi) | |
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| Gentle run with strides on the gentle downhill bits to stretch the legs - still aiming to race at Fredericksburg on Sat am then O-race on Sunday |
Tuesday May 15 |
| Running 45:00 [4] 6.15 mi (7:19 / mi) | |
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| Very boring but decided to do some interval work on the community treadmill, so first warm up rep at 7min mile for 4mins then 3 sets of 4x1min at 6min/mile pace. Still need to find some big fields to do longer (400-600) non-repetitive reps at! |
Sunday May 13 |
| Orienteering 18:14 [4] 3.3 km (5:32 / km) | |
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| Urban Sprint - didn't warm up much just enough to get stiffness out from drive. Made 4 bobbles on course, first at 2nd control looked into dead end where control was and didnt see it so went round other side before coming back in to punch - trying to blame control in shade on a bright sunshine day (15-20secs), 4-5 went wrong side of portacabins before detouring round tennis courts which lost 15-20 secs; then finally got caught in a crowd going into and out of 7 which was another ~10 secs. |
| Orienteering 58:04 [3] 5.1 km (11:23 / km) | |
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| Inauspicious start at first control, slow getting off the road then pfaffing around the marsh to find the kite; continued to be hesitant through both undergrowth and the marshes with "in circle" mistakes at most controls. More to come... |
Saturday May 12 |
| Running 27:40 [3] 3.8 mi (7:16 / mi) | |
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| Steady run after yard work in the morning, having to drink a lot of water to stay hydrated. Legs felt heavy to start but eased into it towards end. |
Friday May 11 |
| Running 55:00 [3] 7.5 mi (7:19 / mi) | |
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| road run at midday. On back roads down past Lake Manassas, toughest part of run are hills coming up from the dam but today just felt very warm. First real run in any heat this year and somewhat struggling because of that |
Wednesday May 9 |
| Running 40:50 [3] 5.5 mi (7:25 / mi) +75m 4:26 / km | |
| weight:206lbs |
| Road run around community, feeling a little tired and back was a bit stiff first thing. Getting near to Summer mode! |
Tuesday May 8 |
| Running 43:50 [3] 5.5 mi (7:57 / mi) | |
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| Morning Golf Course Run.. easy run with no real effort points. There was actually a very light patchy ground frost in some parts |
Monday May 7 |
| Running 42:48 [3] 6.0 mi (7:08 / mi) | |
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| Airfield out and back run with wind hurting a bit more on way out than on way back hence the even splits!! (7:04,7:11,7:11,7:06,7:09,7:08) |
Sunday May 6 |
| Running 27:00 [3] 3.8 mi (7:06 / mi) | |
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| Road run after day of yard work, probably should have gone further but will go for 6 tomorrow night |
Saturday May 5 |
| Note | |
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| MCRRC 5km X-C at Cabin John |
| Running 9:00 [3] 1.13 mi (7:57 / mi) | |
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| warm up for race |
| Running race 20:59 [5] 5 km (4:12 / km) vdot: 47.1 | |
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| cabin john 5k x-c not very hilly but one tree down over path slowed pace by about 5-10secs. about 2:30 faster than 4 years ago so getting back in some sort of running shape - will try and work out a VO2 max from this once look at results and compare with other runners times on flat road courses (VO2 max around 50 comparing with other runners times on a road race.) |
| Running 24:00 [3] 3.0 mi (7:59 / mi) | |
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| warm down lap of x-c course picking up markers including 2 traffic cones whiche were very awkward and heavy to run with for 2 miles! |
Thursday May 3 |
| Running 20:00 [3] 2.5 mi (7:59 / mi) | |
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| warm up and a few strides to try and persuade my legs that they can run fast in a X-C race on Saturday |
Wednesday May 2 |
| Note | |
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| Didnt get out of work till late and traffic sucked too ended up having a rest day! Still with race on Saturday I will do strides next two days to get legs ready to try and go fast. |
Tuesday May 1 |
| Running 43:30 [3] 5.5 mi (7:54 / mi) | |
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| Morning Golf Course run , felt tired but yesterday's run was an evening run and didn't get much to eat afterwards. |