Saturday Nov 30 |
 | Trail Run (Race) 21:28 [5] 3.1 mi (6:55 / mi) | |
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| Brandywine Creek SP - Delaware XC Championships. A very tough course. Lots of twists and turns in the first half and lots of hills in the second half, including one killer climb from the creek to the top of Hawk Watch Hill. Got a nosebleed at the 2.5 mile point. 13th overall in Masters category. |
Thursday Nov 28 |
| Road Run (Race) 19:34 [5] 3.1 mi (6:18 / mi) | |
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| New Oxford, PA Turkey Trot - 5K race starting at New Oxford Elementary School, past the high school, out Berlin Rd. and back. Mostly flat course with one hill. Cold (18 degrees) but good conditions. 3rd in my age group. |
Monday Nov 25 |
| Trail Run 30:00 [4] 4.5 mi (6:40 / mi) | |
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| Iron Hill - 1 loop |
Sunday Nov 24 |
| Weights 45:00 [3] | |
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| Trail Run 16:30 [5] 2.5 mi (6:35 / mi) | |
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| Bellevue SP - too nice a day not to run. 1 quick loop. |
Saturday Nov 23 |
| Road Run (Race) 42:13 [5] 6.2 mi (6:48 / mi) | |
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| 29th Annual Newark Turkey Trot 10K - Set a PR, but unfortunately in the wrong direction - slowest 10K time ever. Course was 2 loops on Barksdale/Valley/Church/Casho Mill Rds. Moderately hilly, tough conditions (30 degrees, 25 mph NW wind). 3rd place M40-44. Not too unhappy since I've done little speed or long distance training this fall. |
Friday Nov 22 |
| Weights 45:00 [3] | |
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Thursday Nov 21 |
| Road Run 32:00 [3] 4.5 mi (7:06 / mi) | |
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| Brandywine Park - decided to skip Rockford hill today and explore the NW corner of B'wine Park. Checked out Bayard Stadium - did 1 lap on the synthetic track. Good place to do some speed work. Not sure if it's always open though - there were a few Salesianum HS runners working out there today. I think this park could be used in combo with Rockford as a beginner or sprint O area. Not great, but it would be easy to map. |
Wednesday Nov 20 |
| Road Run 35:12 [5] 5.5 mi (6:24 / mi) | |
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| Brandywine Park/Rockford Park - Good pace uphill, pushed on the downhill. Beautiful weather -mid 50's, no wind. |
| Weights 45:00 [3] | |
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Monday Nov 18 |
| Road Run 36:33 [4] 5.5 mi (6:39 / mi) | |
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| Brandywine Park/Rockford Park - Dogged it on the uphill, didn't recover well on the downhill. Paying the price for being a sack of potatoes all weekend I guess. |
| Weights 45:00 [3] | |
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Friday Nov 15 |
| Road Run 35:44 [5] 5.5 mi (6:29 / mi) | |
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| Brandywine Park/Rockford Park - felt a little sluggish at first but pushed on the downhill return. |
| Weights 45:00 [3] | |
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Thursday Nov 14 |
| Trail Run 34:02 [4] 5.0 mi (6:48 / mi) | |
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| Iron Hill - 1 hill loop just before sunset. Nice evening for a run. |
Wednesday Nov 13 |
| Road Run 36:30 [4] 5.5 mi (6:37 / mi) | |
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| Brandywine Park/Rockford Park - lower right calf is tight. Think I strained it last week. |
| Weights 45:00 [3] | |
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Saturday Nov 9 |
| Map Reading 5:00:00 [2] | |
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| Brandywine Creek SP - hung controls, put out water for local event. Mostly walking, ran some on trails. |
Thursday Nov 7 |
| Weights 45:00 [3] | |
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Wednesday Nov 6 |
| Road Run 34:57 [3] 5.0 mi (7:00 / mi) | |
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| Brandywine Park / Rockford Park |
Sunday Nov 3 |
| Trail Run 42:00 [4] 5.0 mi (8:23 / mi) | |
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| Golden Gate Nat. Rec. Area (Marin Headlands) - Coastal Trail south from the Hostel. Was looking for a connector trail to get over to the lighthouse, but never found it. Less climb than yesterday, so less walking. |
Saturday Nov 2 |
| Trail Run 1:07:00 [3] 6.0 mi (11:09 / mi) | |
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| Golden Gate Nat. Rec. Area (Marin Headlands) - Miwok, Wolf's Ridge, Coastal Trails - loop from Headlands Hostel with Bill & Bob. Mixture of running and walking (on steep uphills) and a little waiting for Bob to catch up. Probably a couple thousand feet of climb on this loop, some great views along the coast. |