Saturday Apr 19 |
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| Event: US Middle Distance and Relay Champs
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 | Off Trail Running warm up/down 11:00 [3] 1.0 mi (10:59 / mi) | |
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| O - competition race (Letchworth Gr) 38:45 [5] 3.8 km (10:12 / km) | |
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| Middle distance, course length 3.3 km. Lost 30 sec on three controls; made serious 2 min error on #4, too far R and below control. Ran okay throughout with no trouble on hills. Running still slow; got pretty hot today -- certainy not skiing weather. |
| O - competition race (Sprint) 15:25 [5] 2.1 km (7:20 / km) | |
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| Sprint up around the ski hill; 2.1 km. Trail not clear by #2 slowed and hesitated. Misread hill on #5 and cut L; should have gone straight up the notch. |
Wednesday Apr 16 |
| Track workout warm up/down 27:00 [2] 3.0 mi (9:00 / mi) | |
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| Track workout intervals (6 x 400) 9:20 [5] 1.5 mi (6:13 / mi) | |
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| Repeat of Monday, but with a clear track. Immediate muscle response to the first workout; dropped times by 8-10 sec:
1.38, 1.34, 1.33, 1.34, 1.30, 1.30
Also did some easy explosive moves: 5 x squat jumps, calf jumps; 5 pullups. |
Monday Apr 14 |
| Track workout (4 x 400m) 30:00  3.0 mi (10:00 / mi) | |
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| Snow gone from track, so decided to do some intervals. Track team also came out and was being taught what all the lines mean. Hard to find a clear zone for running. Got in 4 laps and was time to quit.
1:41's (1:37-1:42) |
Sunday Apr 13 |
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| Event: 30th Annual Billygoat Run
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| Cross Training (Downhill skiing) 2:00:00 [3] | |
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| Had some free tickets, so Dan and I spent the morning downhill skiing at Okemo. Frozen spring conditions, well groomed, so it was pretty good. Snow flurries a few times while we were on the lift; definitely not a warm, sunny spring day. By noon it warmed enough so the lower third of the mountain was heavy corn snow, grabby and a lot of work. Called it quits and headed home to rebuild the stone wall and other spring chores. |