Saturday Aug 25 |
 | orienteering 3:01:53 [4]17 km (10:42 / km) | |
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| CNYO, Hillybilly Goat. Running was ok, orienteering is rusty. Intensity level probably 3.5, Held back for first part and ran alone for 2nd loop. Splits are posted. |
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Billygoat Gruff - Splits |
Friday Aug 24 |
| run (road) 27:11 [2]2.63 mi (10:19 / mi) | |
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| Post office and back. Loosen up for Hillybilly tomorrow. |
Thursday Aug 23 |
| Square dancing (plus) 20:00 [1] | |
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| At B&B. 7:30-9:30pm |
Wednesday Aug 22 |
| track (warmup) 17:32 [2]2.1 mi (8:20 / mi) | |
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| Warmup before track workout. |
| track 35:50 [4]8.12 km (4:25 / km) | |
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| DCRRC, Wed track session. Washington Lee HS Arlington VA. (Georgetown track is being resurfaced) 7pm. 4 * 1200m at 10k pace (4:36) with 830m (2 laps in outer lanes) fast jog rest.
4:28.8 (4:11) 4:31.4 (4:25) 4:34.7 (4:21) 4:33.1 (4:45) |
| Square dancing (plus) 15:00 [1] | |
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| At Boomerangs. 8:30-9:30pm |
Tuesday Aug 21 |
| racewalk 53:04 [2]4.0 mi (13:16 / mi) | |
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| 10pm, Lee-Graham-50 route. Weather cooler and humidity down. Could not wring my shirt out when I finished. Something in my racewalk form is irritating my knee. Ok when running but hurts the faster I RW. Even todays slow pace hurt some. May have to skip the 15k RW on sept. 2. |
Sunday Aug 19 |
| orienteering (red) 59:27 [4]7.39 km (8:03 / km) | |
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| DVOA: Valley Forge Mt Joy, red course. Lots of fields and good running in the woods but I was to tired from yesterday to get much speed. Splits are posted. |
| run (road) 31:13 [2]5 km (6:15 / km) | |
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| Warmdown. Bike path at Valley Forge to other side of map where the 6-7 and 10-11 legs cross a parking lot. Get there in time to see Mark Voit, Nadim and Peggy go by. |
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Red - Splits |