Saturday Dec 4 |
 | Running (Mix) 30:00 [2] | |
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| Warmup/down. |
| Orienteering (Woods) 35:05 [4]4.7 km (7:28 / km) +138m 6:31 / km | |
| spiked:10/16c |
| Kansas Champs at Tall Oaks (1:7500). Fun course had three loops which were run in different order. Despite the mass start, I was on my own pretty much the whole way. Ran conservatively and resonably accurately. 4th behind Platt, Everett, and Carr. Beat David to tie the death match. See splits. |
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Advanced - Splits |
Friday Dec 3 |
| Running 19:00 [2] | |
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| Easy jog round the hood. |
Wednesday Dec 1 |
| Running (Road) 38:00 [4] | |
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| 1.5@9:10 plus warmup and warmdown. |
Tuesday Nov 30 |
| Running (Road) 20:00 [2] | |
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| Over to gym and back. |
| Gym (Weights) 19:00 [4] | |
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| 2 sets upper body. |
Monday Nov 29 |
| Cycling (Trainer) 30:00 [2] | |
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| Easy spinning on the trainer. Still a little stiff, but feeling basically OK again. |
Sunday Nov 28 |
| Cycling (Trainer) 1:00:00 [2] | |
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| Yesterday beat me up more than usual. I tripped on several fences resulting in some rather ugly bruises. All superficial, but still left me not wanting to do much. Decided to loosen up with some easy spinning on the trainer. |