Sunday Apr 13 |
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| Event: 30th Annual Billygoat Run
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 | Orienteering long 2:08:16 [4]*** 13.5 km (9:30 / km) +690m 7:34 / km | |
| 22c shoes: Nike Terra Ridge 07 |
| Billygoat at Clear Lake. Tripped and fell into a bed of rocks on the first control, which has left me with some nasty bruises on my right thigh and knee, plus some scrapes. Didn't seem so bad at first, but was really feeling it by the downhill from 18-19.
Started out with no energy. Maybe running 7 miles yesterday was a mistake. Pretty straightforward to 1&2, then took the left option around the left of the marsh to #3, moving pretty slow and too hesitant. Took my first gu at #3 and felt better after that. Slow through the rhododendron, came to #4 at the same time as Balter, then skipped #5, which allowed me to catch up with Ross and Kenny, who I was with through #7 and halfway to #8, before I took a retarded route choice up the crazy steep slope. By this point was quite tired, which probably affected my reasoning. Anyways, by #10 a pack had caught me, though I stayed ahead of them through #13. On 14 I had a huge (probably 3-4 minute) error, running right by the control and correcting in a miserably poor manner, so by this time that crowd I had left at #12 had caught back up to me. The rest was slow and not so clean. Lost some time on #16, then just slow. Made probably 8 minutes of mistakes, and another 5 minutes of giving in to being tired. Nice course, though. |
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The Goat - Splits |
Saturday Apr 12 |
| running 1:00:00  7.0 mi (8:34 / mi) | |
| shoes: Mizuno WR VI 07 |
| Ran over to Tufts, around twice, did 5x30sec strides on the track, then home. Watch died halfway through, so time is a guess. |
Wednesday Apr 9 |
| running tempo (dirt/road) 38:08  5.3 mi (7:11 / mi) | |
| shoes: Mizuno WR VI 07 |
| Usual Lyman-Eliot-Western loop, but decided to take it briskly until the return to JFK, which is about 3.85 miles (7:03/mi). Then did 4x30sec strides by the river, same conditioning exercises from Saturday, and ran back to Lyman. |
| strength 8:00 [5] | |
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| Buttkicks, power skips, knee lifts, toe raises, lunges. |
| stretching warm up/down 5:00 [0] | |
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Tuesday Apr 8 |
| running warm up/down (treadmill) 30:18 [2]**** 3.58 mi (8:28 / mi) | |
| 8c shoes: Mizuno WR VI 07 |
| Reading the Idre map from O Today. |
| strength 15:00 [5] | |
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| Some core and upper at Hemenway with Lori. |