Tuesday Sep 30 |
 | Running (easy) 20:00 [2] | |
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| Yikes. Into the woods, round the pond twice. That was enough for today... |
Monday Sep 29 |
| Running (easy) 18:00 [2] | |
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| warm-up and rest between tempos. |
| Running (tempo) 20:00 [4] | |
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| 2x10 cruise intervals in the woods, on xc loop. |
Sunday Sep 28 |
| Running 45:00 [3] | |
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| Three woods loops. 12:11, 11:26, 12:07. |
Saturday Sep 27 |
| Cycling 1:20:00 [2] | |
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| South...somewhere... |
Friday Sep 26 |
| Running (easy) 25:00 [2] | |
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| Most of the xc course. |
Wednesday Sep 24 |
| Running (easy) 25:00 [2] | |
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| In the woods. |
Monday Sep 22 |
| Running (warmup) 10:00 [2] | |
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| Running (intervals) 31:00 [4] | |
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| "400s" in the woods. (mental note: check that distance...) Loop around course. 4x"400", run times (with looong rests):
3:18, 3:25, 3:28, 3:25
Not that inconsistent considering I had no idea about the hills before I started. I think I should shoot for 5-6 next time at about 3:22 or so. |
Sunday Sep 21 |
| Orienteering 1:18:00 [4] 5.1 km (15:18 / km) +30m 14:51 / km | |
| spiked:13/17c |
| EMPO green at Five Rivers Environmental Center. |
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|
Green - Splits |
Thursday Sep 18 |
| Running (strides) 5:00 [3] | |
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| Hardly think this should even count. There were only three sophomores so that's all we had at practive. low key. |
Wednesday Sep 17 |
| Running (easy) 15:00 [2] | |
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| During the course walk at LCA. |
Tuesday Sep 16 |
| Running (warmup) 5:00 [2] | |
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| Psyching 20:00 [1] | |
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| Some strength, too. |
| Running (strides) 5:00 [3] | |
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| Five strides around the upper field. |
Monday Sep 15 |
| Running (intervals) 20:00 [4] | |
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| intervals with the girls. not much in the way of "warm-up" or "cool-down". |
Sunday Sep 14 |
| Orienteering 2:15:00 [3] 5.5 km (24:33 / km) | |
| 11c |
| Yikes! Green course at Estabrook. First control really set the mood. Turns out I also lost the splits! Sunovagun. |
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|
Green - Splits |
Thursday Sep 11 |
| Running (easy) 1:02:00 [2] | |
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| ~Sargent to Lake to Comm to Center. With the team, but ran back and forth to catch up, so not sure about distance. Will check. |
Wednesday Sep 10 |
| Running (warmup) 10:00 [2] | |
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| Running (intervals) 15:00 [4] | |
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| 5x"400" around the upper field. Did 400 (300), 400 (200), 400 (100), 400 (200), 400 (300).
66 (92), 81 (68), 77 (48), 84 (75), 84 (97) |
| Note | |
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| Started off way too hard on the first "400". I think the pace on the second is probably what I should be keeping. Legs feel pretty good. Workout felt good. Tomorrow is an easy/"long" day, we'll see how it goes. |
Tuesday Sep 9 |
| Running (warmup) 10:00 [2] | |
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| Psyching 15:00 [1] | |
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| psyching and some strength with the team. |
| Running (strides) 5:00 [3] | |
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| 4 strides w/ team on upper field. |
Monday Sep 8 |
| Running 26:00 [3] | |
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| One loop with the girls who needed to run the 5mi time trial. |
Saturday Sep 6 |
| Orienteering 1:17:00 [3] 4.7 km (16:23 / km) +180m 13:45 / km | |
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| WCOC:Tarrywile (?) Park green course. |
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Green - Splits |
Thursday Sep 4 |
| Running (warmup) 15:00 [2] | |
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| Running (hill repeats) 15:00 [4] | |
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| 6x"200"
Morton Rd. Hill with the girls. Stayed pretty consistent with 37s. |
Wednesday Sep 3 |
| Running 47:00 [3] 5.0 mi (9:23 / mi) | |
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| With the team for their "time trial". |
Tuesday Sep 2 |
| Running (easy) 32:00 [2] | |
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| With the team. |