Sunday Sep 29 |
 | O - competition (Troll Cup Green Y Day2) 1:05:51 [5]5.2 km (12:40 / km) | |
| spiked:11/12c |
| Tried to outsmart course setter on first control; started in wrong direction, but didn't lose time. Off on second control and did lose 1-2 min. After that was very clean. Pushed hard on hills and trail sections. Caught up to M-green runner ahead of me by 4th control (made up 12 min); fell back on trail runs towards end to finish 1-1/2 min back. Still first in M-50 and M-55 by a good margin.
Enjoyed chase start. Had no trouble with map -- just like Quantico-land with all these reentrants. Thanks for a great event. |
| Trail Running (Warm up / cool down) 15:00 [2]1.5 mi (10:00 / mi) | |
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Green-Y - Splits |
Saturday Sep 28 |
| O - competition (Troll Cup Green Y Day1) 1:08:00 [5]5 km (13:36 / km) | |
| spiked:9/12c |
| Good contact with map after first control. Two nav errors @ 1-2 min; had trouble finding Go control -- 2 min.
Basically a good run; first M-50 and M-55 by 1-1/2 min; but 12 min behind M-green leader. |
| Trail Running (Warm up) 10:00 [2]1.0 mi (10:00 / mi) | |
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Green-Y - Splits |
Friday Sep 27 |
| Weight Training (Wall wgts, crunches) 15:00 [3] | |
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| Light workout 6 x 25 poling and pecs |
Wednesday Sep 25 |
| Cross Training (Dig trench for water pipe) 40:00 [1] | |
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| Road Running (Intervals: driveways up) 10:00 [4]1.0 mi (10:00 / mi) | |
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| 4 x 200m 50-59 sec |
| Weight Training (Wall weights) 15:00 [4] | |
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| 6 x 50 diagonal, double pole
50 misc pecs, extensions
Arms pooped |
Tuesday Sep 24 |
| Cross Training (Trail clearing) 1:30:00 [1] | |
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| Clearing brush and small trees from logging roads -- x-c ski trails this winter. |
Monday Sep 23 |
| Weight Training (Wall weightd) 10:00 [4] | |
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| 50 x 3 sets diagonal and double pole. |
| Trail Running (Tempo workout) 20:00 [3]2.5 mi (7:59 / mi) | |
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| Up logging road to loosen up, then sprint across field and to road.
Drive o&b 1:37. |