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! |