Sunday Jul 3 |
 | Orienteering race 22:22 [4]*** 2.56 km (8:44 / km) +95m 7:22 / km | |
| spiked:9/12c shoes: VJ O-Shoes |
| Ridley Creek SP - Sprint 1. Sloppy at 5, 6 and missed 9 a bit to the right but otherwise fairly clean. Enjoyed the course. |
| Orienteering 20:47 [4]*** 2.8 km (7:25 / km) +75m 6:33 / km | |
| spiked:12/14c shoes: VJ O-Shoes |
| Ridley Creek SP - Sprint 2. A cleaner run, but the course was a bit easier than Sprint 1. A little tentative in the middle of the course. Leaving #11, decided to take the right hand route but one of the residents yelled at me so I backed out and approached from the field. |
| Orienteering race 27:00 [4]*** 3.24 km (8:20 / km) +95m 7:16 / km | |
| spiked:8/12c shoes: VJ O-Shoes |
| The Willows & Skunk Hollow - Sprint 3. So-so run on what could generously be described as a "throwback" map. An interesting exercise in simplification/gross navigation. Worst mistake was leaving #3 where I mistakenly ran to #9 before realizing my error - probably cost me 30 secs or so. In spite of the map, I enjoyed the course. Opted out of the reverse sprint since I'm planning on doing a 5K race tomorrow. |
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SPRINT/Stage 1 - Splits |
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SPRINT/Stage 2 - Splits |
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SPRINT/Stage 3 - Splits |
Saturday Jul 2 |
| Weights 45:00 [3] | |
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| Sit-ups 5:00 [2] | |
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| 225 |
Friday Jul 1 |
| Trail Run 42:43 [3]6.0 mi (7:06 / mi) | |
| shoes: New Balance |
| Brandywine Creek SP - Set out during a thunderstorm opposite the normal direction (mental practice for Sunday's reverse sprint?). Revised the route a bit to avoid the high open fields so as not to become a human lightning rod. Saw something interesting down along the river late in the run - I must have scared a groundhog and he climbed about 15 ft straight up a small (maybe 2" diameter) tree trunk. Never saw a groundhog climb a tree before! |
Thursday Jun 30 |
| Weights 45:00 [3] | |
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| Sit-ups 10:00 [2] | |
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| 300 |
Wednesday Jun 29 |
| Trail Run 46:28 [4]6.7 mi (6:56 / mi) | |
| shoes: New Balance |
| White Clay Creek SP (Carpenter Rec Area) - Pushed it on the first 5 miles then backed off the pace a bit the rest of the way. Stuck around for the Bitter Creek concert afterwords. Ran into a couple old colleagues from work - it was nice catching up with them while listening to some pretty good bluegrass. |
Tuesday Jun 28 |
| Trail Run race 20:32 [5]5 km (4:06 / km) vdot: 48.3 | |
| shoes: New Balance |
| West Chester, PA - Oakbourne Park, Summer XC Series. The course has been modified slightly due to construction of a new park entrance road but is still lots of turns and hills. A pretty good run. 85 deg, humid, with a breeze. |
| Trail Run 8:00 [2]1.0 mi (7:59 / mi) | |
| shoes: New Balance |
| Warm-up before the race. |
Monday Jun 27 |
| Weights 45:00 [3] | |
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| Sit-ups 3:00 [2] | |
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| 150 |