Sunday Sep 30 |
 | O - competition (Camp Horseshoe -- Red) 1:15:00 [4]6.3 km (11:54 / km) | |
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| No serious errors, minor hesitation. Wasn't running flat out.
Tried to stay totally in contact with map.
Hilly course. |
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red - Splits |
Saturday Sep 29 |
| Road Running (WLIF) 34:00 [2]4.0 mi (8:30 / mi) | |
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| Easy road run. |
Thursday Sep 27 |
| Trail Running (Terrain intervals) 1:18:00 [4]5.0 mi (15:36 / mi) | |
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| CV Park
10 sets 2:15 intervals through woods
Jogging in between |
Wednesday Sep 26 |
| Trail Running (Gunpowder --Hereford area) 1:42:00 [3]9.2 mi (11:04 / mi) | |
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| Cool weather, felt rested and strong. |
Tuesday Sep 25 |
| Weight Training (Light weights) 30:00 [3] | |
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| Squats, lunges, presses, curls, crunches.
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Monday Sep 24 |
| O-course Training (Bowie, MD) 1:56:00 [2]12 km (9:40 / km) | |
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| Swamp running in the Fran Euler area.
Marshes were mostly runnable, but not quite entirely dry.
Checked out newly acquired WSSC land NW corner of map.
Kind of greenish marsh. |
Sunday Sep 23 |
| Trail Running (N Central RR trail) 1:17:00 [3]9.0 mi (8:33 / mi) | |
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| Beautiful northern section up to PA.
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Saturday Sep 22 |
| Trail Running (Warm up) 10:00 [2]1.0 mi (10:00 / mi) | |
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| Warm up at Hereford High |
| Trail Race (Alumni x-c race at Bull R) 23:26 [5]3.0 mi (7:48 / mi) | |
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| Hot day, tough hills as usual. |
Friday Sep 21 |
| Road Running (WLIF) 35:00 [2]4.0 mi (8:44 / mi) | |
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| Very light running to loosen up for Saturday |
Wednesday Sep 19 |
| Trail Running (Loch Raven NW) 51:00 [3]5.0 mi (10:11 / mi) | |
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| Section north of Dulaney Valley Rd |
Tuesday Sep 18 |
| Trail Running (Cromwell Pk) 54:00 [4]5.0 mi (10:48 / mi) | |
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| Includes 10 sprints through woods 2:15 each followed by 2 min
recovery. |
Monday Sep 17 |
| Trail Running (Cromwell Pk / Loch Raven) 1:04:00 [2]6.0 mi (10:40 / mi) | |
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| Cool day, felt good.
Some running off trail through open woods. Pushed to try
to get some speed going. |
Sunday Sep 16 |
| O - competition (Wheaton, MD - Blue) 1:18:42 [4]7.7 km (10:13 / km) | |
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| Fairly good run. Green was pretty thick with summer growth.
Few 1:00 errors navigating thru the briars. |
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Blue - Splits |
Saturday Sep 15 |
| Trail Race (Gunpowder Pk / Hereford,) 56:50 [5]6.2 mi (9:10 / mi) | |
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| Cool day, first in the 40's for running.
Some scrambling on trial, mostly nice.
Couple good hills. |
| Trail Running (Cool down) 9:00 [2]1.0 mi (9:00 / mi) | |
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Friday Sep 14 |
| Road Running (WLIF road run) 33:00 [2]4.0 mi (8:15 / mi) | |
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| Cool, but easy running; race tommorrow. |
Thursday Sep 13 |
| Weight Training (Squats/presses/crunches) 30:00 [3] | |
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| Legs sore today, so did weights instead of running. |
Wednesday Sep 12 |
| Trail Running (Gunpowder St Pk, Hereford) 1:10:00 [3]6.4 mi (10:56 / mi) | |
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Tuesday Sep 11 |
| Trail Running (To / from Loch Raven) 56:00 [2]5.0 mi (11:12 / mi) | |
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| O-course Training (Loch Raven) 34:00 [3]2.0 mi (17:00 / mi) | |
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| Ran to feature locations on map. |
Monday Sep 10 |
| Trail Running (Cromwell Pk / Loch Raven) 1:12:00 [2]6.5 mi (11:04 / mi) | |
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| Running off soreness from weekend. |
Sunday Sep 9 |
| Trail Running (Warm up / cool down) 30:00 [2]1.0 mi (30:00 / mi) | |
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| O - competition (Pawtuckaway Red 2) 1:27:00 [4]6.2 km (14:02 / km) | |
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| Fairly clean until next to last control -- decided to take a
quick short cut across a trail bend and lost contact -- probably
14 minutes on this one. |
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Red Day 1 - Splits |
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Red Day 2 - Splits |
Saturday Sep 8 |
| Trail Running (Warm up / cool down) 30:00 [2]1.0 mi (30:00 / mi) | |
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|
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| O - competition (Pawtuckaway Red) 1:31:00 [5]6.5 km (14:00 / km) | |
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| Ran very hard, but lost significant time on 5th leg --
probably 18 min. Running too fast for complexity of that
area;no clear attack point. |
Friday Sep 7 |
| Backpacking (Lakes to Pinkham Notch) 4:00:00 [2]5.0 mi (47:59 / mi) | |
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| Down Boot Spur to Pinkham and on to Pawtuckaway. |
Thursday Sep 6 |
| Backpacking (Madison to Lakes) 6:00:00 [2]7.5 mi (48:00 / mi) | |
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| Across rim of Presidentials. Over Mt Washington and down to Lake of the Clouds hut. Another fine day.
Saw my propellor hanging from the ceiling -- I salvaged the prop
in May 1970 from a plane that crashed in Oakes Gulf Nov 1969. We dragged the prop down the Tuckerman's Headwall to Hermit Lake.
It stayed over the Ranger Station door for a few years before the
hut crews started moving it around from hut to hut. |
Wednesday Sep 5 |
| Backpacking (Mt Madison, NH) 4:00:00 [2]5.0 mi (47:59 / mi) | |
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| Leisurely climb up to Madison Hut and summit.
Perfect day. |
Tuesday Sep 4 |
| Road Running (WLIF road run) 45:00 [2]5.0 mi (9:00 / mi) | |
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| Slow morning run. |
Monday Sep 3 |
| O-course Training (Mapping Cromwell Park) 58:00 [1]1.0 mi (58:01 / mi) | |
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| Cleaning up some of the vegatation areas; lots
of briars this time of year. |
| Trail Running (Getting there and back) 51:00 [2]4.0 mi (12:44 / mi) | |
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| Lazy trip over and back; some additional map notes. |
Sunday Sep 2 |
| Trail Running (Loch Raven) 1:15:00 [2]8.0 mi (9:23 / mi) | |
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| LR north from Dulaney Valley Rd |
Saturday Sep 1 |
| Trail Running (Rail trail CT) 1:15:00 [3]8.0 mi (9:23 / mi) | |
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| Bolton Notch, 6 miles on rail trail,
2 miles up over hill. Nice trail; marker
posts every 1/4 mile.
Timed 1 mile @ 6:53; 1/4 @ 1:35 |