Saturday May 5 |
 | orienteering (stumble) 2:31:26 [4]15 km (10:06 / km) | |
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| SVO Sesquehanna Stumble. Delaware Water Gap PA. Last 6k at more of a level 3 intensity. Botched 3 of the last 4 controls but still running at the finish. Have always been walking in previous years. |
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Long - Splits |
Thursday May 3 |
| Square dancing (plus) 25:00 [1] | |
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| At B&B. 8-9:40pm |
| run (road) 19:06 [2]2.0 mi (9:32 / mi) | |
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| 11:15pm. Resting for Sesquehanna Stumble on sat. |
Wednesday May 2 |
| run (road/track) 43:35 [2]7.85 km (5:33 / km) | |
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| Warmup & cooldown for track workout.
Warmup: IwoJima to GU(2860m) 15:39, 2130m on track 10:14
Cooldown: Gu to IwoJima(2860m) 17:42 |
| track 40:00 [4]9.05 km (4:25 / km) | |
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| DCRRC Wed track workout. Georgetown U, 7pm, temp in 80s.
4 x 5min @ 5k pace, 5 min jog. 5k pace is 88.2 per 400m, 1360m in 5min
Based on 1200m split, I was 4s,2s,0s,-6s fast. 5440m in 20min
5min jog was about 900m with 5-20s standing. 3610m in 20min
Pretty wasted by the end. Lost 2 lbs even after drinking my ERG and a super big gulp later. |
| Square dancing (plus) 15:00 [1] | |
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| 8:15-9:30pm At Boomerangs. |
Tuesday May 1 |
| run (road/trail w/map) 1:14:53 [2]8.7 mi (8:36 / mi) | |
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| 4:20pm 80 deg. Work-Lake Accotink. First time running with map, Not quite sure what I should be doing with it. Elk Neck Day1 Red - much better route choices today than when I actually ran the course. 5 minutes faster also. |
Monday Apr 30 |
| run (road) 22:56 [2]2.63 mi (8:43 / mi) | |
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| 10pm, Post Office and back to mail my Virginia taxes. |
Sunday Apr 29 |
| Square dancing (mainstream) 30:00 [1] | |
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| At NCSDCA booster dance. 6:30-9pm |