Thursday Jun 30 |
 | gym 15:00 [1] | |
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| no knee brace yet :( But the UPS tracking # says it's on it's way back from CA. Did a bunch of situps, pushups, leg raises, etc. while watching tv. |
Tuesday Jun 28 |
| Note | |
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| Should get the repaired knee brace back on Thursday. |
Saturday Jun 25 |
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| Event: CNYO ROGAINE XV
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| rogaine race 5:45:00 [3] ** | |
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| CNYO 6 hr. with Ann Leonard. 2nd overall behind an all male team. Good strategy, good route choice, a couple not so brilliant moments when we didn't pay attention maybe losing 15-20 minutes each time. Even jogged some downhills during the last hour. Knee brace "malfunctioned" after about 3 hours - the hinge is probably worn and it would lock about 30 degrees back from straight every 15-20 minutes and the only way to get it working again was to take it off and fiddle with the hinge. |
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| C • 3 |
Thursday Jun 23 |
| biking 40:44 [3] | |
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| Inspired by the comments of those who did the AR here this weekend, I finally got my bike out and went for a ride. Headed toward the city on the drive and then took the trails home. The set of trails I was on was probably the easiest loop on the hills that I know of but it was still steep in places and plenty rocky. But they've done quite a bit of trail maintenance in the last year and so it was easier than a year ago. Or else I've somehow miraculously improved boatloads. Nah. I am a big time wuss on the down hills though! |
Wednesday Jun 22 |
| running 55:00 [3] | |
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| After waiting at home all day for a repairman that never came, finally got out for a slog along the drive - only did 2.5 and then walked home the long way on the trails. Glad I did since I met a mountain biker who lives on my street and he told me about a group that meets weekly to ride the trails in the Wissahickon. Might give that a try. |
Monday Jun 20 |
| gym 50:00 [3] | |
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| 30 mins on the elliptical
20 mins strength |
Sunday Jun 19 |
| orienteering race 2:48:00 [5] *** | |
| spiked:13/14c |
| 3 hour score-o at Hickory Run. A really good day. I had a decent plan, executed well, and was able to cover a whole lot more distance than I anticipated. Only error was about 1 min right near the end and a silly route at the very end. Don't think I could have done more though in any case; my legs were like jelly as I finished. Ran a decent percentage of the time even. Scored pretty well too I think. |
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| C • You scored very well 2 |
Friday Jun 17 |
| running 53:48 [3] | |
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| slogged 3 miles along Forbidden drive at 10:25 pace plus the jog/walk down and back home |
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| C • forbidden? 4 |
Thursday Jun 16 |
| Note | |
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| Serious motivation problems.... |
Wednesday Jun 15 |
| hiking 5:15:00 [1] | |
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| Hike with Mac along the Appalachian Trail (Pulpit Rock and The Pinnacle section) near Hawk Mountain. Saw a dozen or more hawks flying at The Pinnacle - very spectacular to see one take off from the rocks and then watch them all wheeling and diving and floating together. Probably around 13 miles total. |
Sunday Jun 12 |
| orienteering race 1:23:29 [4] 7 km (11:56 / km) | |
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| Red course at the DVOA local event at French Creek West. Went out early (8am) so I could work epunch all day. The advantage of going out early (cooler weather - although "cooler" is quite relative since it was over 80 already by then) was offset by having to "turn on" each control (only about a second per conttrol so not a big deal) AND creating tracks through the ferns that people after me could follow (which was a big deal since the ferns were up to my chin in places@!#!).
Nevertheless, fun course and a reasonable day. Mark did try to keep the courses in the nicest woods. Knees pretty sore though. Not sure why. |
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Red - Splits |
Saturday Jun 11 |
| map hiking 3:45:00 [1] | |
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| Scouting terrain in the water gap area with Clem and Harvey for a future event. Some very nice stuff to rival the best of the water gap maps but very different. |
Thursday Jun 9 |
| running 30:19 [3] 3.0 mi (10:06 / mi) | |
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| Normal 3 miles on Forbidden Drive. Very hot and humid, but I was going to be slow no matter. |
| warm up/cool down 25:26 [1] | |
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| walk/jog down to Forbidden Drive and back home |
Tuesday Jun 7 |
| trail 49:53 [3] | |
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| Medium length, fairly hilly route in the Wissahickon. Ran 25 mins. up and down the hills, did a 5:20 half along the creek (about the same pace as on the hills felt like), did one more major hill in about 4 minutes, then had to walk down that one - thought for sure I would take a tumble if I tried to go any faster - and walked up the next. Ran a bit more after that, then walked the last 10 mins home.
Found a couple small ticks in my arms and legs this morning - from the weekend most likely. Rats. |
Sunday Jun 5 |
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| Event: HVO Sprint at Westmoreland
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| map hiking 1:45:00 [2] | |
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| Hanging controls and picking up controls at HVO event at Westmoreland. I'll give it a 2 instead of a 1 since there was lots of climb and it was so hot I sweated buckets. |
| orienteering race 47:17 [4] | |
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| Sprint course at Westmoreland. |
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Westmoreland - Splits |
Thursday Jun 2 |
| swimming 40:00 [3] 1.6 km (25:00 / km) | |
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| 64 laps. Had to stop momentarily at 55 and work out the cramps starting in my feet and lower calves. Haven't had that happen before; not sure what the problem was. I generally don't kick hardly at all - just use my legs for balance so really odd that they acted up. But a quick massage and the cramping stopped and I was able to finish. |
Wednesday Jun 1 |
| warm up/cool down 23:24 [1] | |
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| Walking and a little jogging to get down to Forbidden Drive and then back home. |
| running 28:22 [3] 3.0 mi (9:28 / mi) | |
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| Run along Forbidden Drive; went back to my original out and back loop to try and gauge just where I am in terms of training. Really pleased with this outing - fully expected over 10 min miles and not by just a few seconds either. I tried to find a pace that was pushing it, but something I thought I could hold for 3 miles and I really wasn't sure if I had picked something too high but I managed to keep it going. (half miles: 5:05, 4:46, 4:34, 4:24, 4:48, 4:45) |