Saturday Aug 26 |
 | orienteering race 33:30 [3]*** 2.87 km (11:40 / km) | |
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| QOC Summer Series - sprint #1
Messed up #2 a bit and #6 a lot. And this after saying I was going to concentrate on having a clean run and not speed. Wasn't speedy either. :( |
| orienteering race 34:49 [3]2.97 km (11:43 / km) | |
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| QOC Summer Series - sprint #2
Turned over my map and ran for control #9 (last control) instead of #1. After that settled down and was relatively clean - slight miss on #5. But legs were really, really dead. |
| map hiking 15:00 [1] | |
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| Control pickup. Just walked and got the 4 in the field. |
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Sprint 1 - Splits |
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Sprint 2 - Splits |
Friday Aug 25 |
| running 27:07 [3]3.0 mi (9:02 / mi) | |
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| Normal 3 mile out and back on the drive; not bad after last night's workout. Fading at the end and didn't want to really push it all out.
435, 429, 428, 415, 443, 437 |
| warm up/cool down 28:25 [1] | |
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| jog down, walk home, stretching afterwards |
| Note | |
| weight:117lbs |
| At least it's not going up. |
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| C • That's called consistency, and... 4 |
Thursday Aug 24 |
| trail 44:07 [3] | |
| weight:117lbs |
| TNT - trail run at Tyler with Anne, Dasha and Tom. Bringing up the rear but not completely out of it. |
| running 5:25 [4] | |
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| TNT - interval training. Relay sprints: teams of three did 200's on the track and you rested where you stopped while your teammates did theirs. Thinking we were doing 12 of them I tried to pick a pace I thought I could maintain for all 12 but we stopped after 6. Splits were 58, 52, 54, 53, 55, 53. |
| warm up/cool down 15:00 [1] | |
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| TNT - walking/jogging in place between my intervals, and some walking/jogging/stretching before and after the intervals. |
Wednesday Aug 23 |
| strength & stretching 5:00 [1] | |
| weight:117lbs |
| Knees hurt. Some push ups etc. before bed. |
Tuesday Aug 22 |
| running 48:18 [3]5.0 mi (9:39 / mi) | |
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| TNT - ran with Alison on the drive; Clem did 90 minutes on his own. Did the lamppost workout for the middle three miles - one lamppost hard, two lampposts recovery. Interesting that the time ends up being about the same as just slogging along. |
| warm up/cool down 22:13 [1]1.5 mi (14:48 / mi) | |
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| Jog down to the drive and hike back up home. |
Monday Aug 21 |
| trail 30:00 [2] | |
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| An easy run on the trails in the Wissahickon after getting home. |
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| C • training 2 |
| walking 20:00 [1] | |
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| Some walking interspersed with the running... |
Sunday Aug 20 |
| orienteering race 1:22:15 [3] | |
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| Some major errors today; even though I knew a slow clean race was the way to go I lost map contact in three places. Recovered reasonably well in two cases for 2-3 minute errors but misread completely where I was in the other case and lost 11-12 minutes. It was great fun though and I'm glad I made the trip out. Ended up 2nd in F50 behind Penny DeMoss. |
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| C • CONGRATS!!!!! 1 |
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Green S Day 2 - Splits |