Sunday Dec 2 |
 | orienteering (red) 1:05:30 [4]7 km (9:21 / km) | |
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| QOC, Bowie State: Fran Uhler map. Red course. 2pm. Worked start/finish then ran late. Felt surprising good after yesterday although I faded near the end.
Splits are posted. |
| orienteering (pickup) 45:41 [1]4.3 km (10:37 / km) | |
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| QOC, 3:10pm Control pickup after meet. Tired now. Time is orienteering time only, not time spent at controls. |
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Red - Splits |
Saturday Dec 1 |
| run (warmup) 18:53 [1]1.89 mi (9:58 / mi) | |
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| Belle Haven VA. Warmup before DCRRC half marathon. |
| run (roadrace) 1:32:40 [4]13.1 mi (7:04 / mi) | |
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| DCRRC, Belle Haven Half Marathon. DCRRC club championship. 9:30am, mid 60s, to Mt Vernon an back on bike trail. Getting a feel for what kind of pace I can maintain and running better paced races. Splits from mile markers (4:50), 6:53, 7:15, 7:01, 7:07, 7:08, (6:53) [47:07 at turnaround] (6:25), 6:51, 6:58, 6:58, 6:47, 7:01, (4:32). Finished 22 of 172 finishers, 7th master. Ran 2:18 slower last year, but that included a 2:20 pit stop, but I also had not run a marathon the week before. |
Friday Nov 30 |
| Square dancing (plus) 30:00 [1] | |
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| At Merry Notes, 8-10pm |
Thursday Nov 29 |
| Square dancing (plus) 20:00 [1] | |
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| At Fairfax Squares, 8:30-10:00pm |
Wednesday Nov 28 |
| track (warmup) 14:53 [2]2.64 km (5:38 / km) | |
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| Warmup, warmdown. |
| track (track) 14:13 [3]3.6 km (3:57 / km) | |
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| DCRRC Wed track work. Washington and Lee HS. 400,800,1200,800,400 ladder at tempo pace with 1 min rest. 98.6, 3:10.2, 4:42.9, 309.9, 90.9. Not sure why easy workout was scheduled, I expected 2 ladders. Most ran way to fast but I stuck with 95 sec laps because legs felt heavy from last weekend. |
| Square dancing (basic) 10:00 [1] | |
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| At Boomerangs 8:30-9:00 |