Saturday Apr 27 |
 | run (warmup) 15:24 [2]2.6 km (5:55 / km) | |
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| Warmup before Bramble Ramble, mostly on road. |
| orienteering (blue-WRE) 1:44:25 [4]10.07 km (10:22 / km) | |
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| CAOC: Bramble Ramble, day 1, blue WRE. Basically I am a poor orienteer. On a fairly flat course with lots of trails and mostly runnable woods, I still made lots of mistakes. Big ones alone totaled over 16 minutes. As a late WRE starter I was still on the course when rain started but only for last few controls. Splits are posted. |
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Blue/WRE - Splits |
Wednesday Apr 24 |
| run (warmup/down) 26:16 [2]4.47 km (5:53 / km) | |
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| Some road, some track, some grass. Warmup 3690m 21:36, cooldown 780m 4:40 |
| track (ladders) 32:00 [4]7.22 km (4:26 / km) | |
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| DCRRC Wed track workout, Washington and Lee HS. 7:40pm. HS meet on track so we got a late start. Should have done a few more miles warmup, instead we stood around and got cold.
2 x ladder of 800, 400, 200, 1200 with 4min jog between sets. Rest 440, 220, 40s. Pace supposed to be 10k pace for 800 [3:04] and 1200 [4:36], 5k pace for 400 [88] and 200 hard but under control.
2:57.8 (2:14) 84.0 (75) 32.3 (42) 433.2 (408) 2:57.8 (2:38) 87.6 (81) 36.0 (41) 4:33.5 |
| Square dancing (basic) 10:00 [1] | |
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| At Boomerangs, 8:45-9:30pm |
Tuesday Apr 23 |
| run (road) 36:19 [2]4.0 mi (9:05 / mi) | |
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| Night run. Lee-Graham-50 route. |