Saturday Apr 28 |
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| Event: West Point A-Meet
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 | O - competition race (West Point Green) 1:26:00 [4]5.5 km (15:38 / km) +275m 12:31 / km | |
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| A little confusion on two controls; good for losing 4-5 min each. 3rd M55. |
| Bicycling (Popolopen) 1:05:00 [3]6.5 mi (10:00 / mi) | |
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| Mtn bike on the gravel roads up above Lake Popolopen with Bernie, Joe, Jim and Serge. Several very steep grades, some washed out.
Lots of tree cutting evident; must have had serious storm damage. Some areas have had 2/3 of the trees taken out. So expect some briars to fill in just to make your West Point experience more enjoyable.
Nice crash coming down one of the rutted gravel sections. |
Thursday Apr 26 |
| Road Running (Cummings Rd +) 31:00 [3]2.8 mi (11:04 / mi) | |
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| Easy run with Casey before a dive into the hot tub. |
Wednesday Apr 25 |
| Road Running (Orlando) 44:00 [3]4.3 mi (10:14 / mi) | |
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| Sore this morning. Double workouts getting to me. |
| Road Running (Orlando) 32:00 [3]4.0 mi (7:59 / mi) | |
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| After feeling crappy this morning, I did what any self-respecting contrarian would do -- went out for some intervals after my last conference session. About 600 m in the hot FL sun:
2.48 / 2.36 / 2.42 / 2.35
Actually felt good after stretching out the legs at a higher pace. |
Tuesday Apr 24 |
| Road Running (Orlando) 38:00 [3]4.3 mi (8:49 / mi) | |
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| Same as yesterday, but quite a bit faster. Feeling better on this running stuff. |
| Road Running (Orlando) 34:40 [3]3.5 mi (9:53 / mi) | |
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| Afternoon run, same as yesterday but right after lunch. Good training for hot weather and running on a full stomach. About 2 miles in got a segment out and back World Quest Drive, maybe 700m. Keep working that time down. |
| Steps hills 3:52 [4] | |
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| Final workout for the day. To the top of the tower and 28 flights. Took elevator back down; no sense wrecking my knees. |
Monday Apr 23 |
| Steps hills 10:00 [3] | |
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| 15 flights in hotel |
| Road Running (Orlando) 43:00 [3]4.3 mi (10:00 / mi) | |
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| Morning run around hotel. No decent roads for running, too much traffic and no shoulders. Can't run on cart paths "for your safety". So you run down the driveway and out on the roads with no sidewalks. How pathetic -- couple hundred million $ for the facility and no exercise paths or maps of the area! |
| Road Running (Orlando) 34:00 [3]3.5 mi (9:42 / mi) | |
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| Afternoon run. A little faster, with a short section of hard running included. |
Sunday Apr 22 |
| O - competition (Surebridge Gr Day 2) 1:00:00 [4]5 km (12:00 / km) | |
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| Smoother today. One error with a good relocation, 3 min lost; another time drifted off a faint trail but adjusted immediately. Again a beautiful day.
12th Gr; 1st M55. |
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| C • Congratulation, Ken 2 |
| Bicycling (Tiorati loop) 1:04:00 [3]14.4 mi (4:27 / mi) | |
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| Same loop by myself. Bike tire flat when I took it out of car. Pumped it to 120# with no apparent leak, so went ahead and rode. Just a bit soft when I got back; totally flat an hour later -- guess I lucked out. |