Sunday May 5 |
 | walk (trail) 33:14 [1]2.2 km (15:06 / km) | |
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| DVOA French Creek Central. White course. Since I was in Lancaster PA for Iolanthe's birthday, I talked her into going Orienteering. Went with her to keep her company. She only ran to the first, last and finish. |
| orienteering (red) 1:12:10 [3]5.5 km (13:07 / km) | |
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| DVOA French Creek Central, red course. Did not run very fast or orienteer very well. I could use a lot more practice on this type of terrain. Splits are posted. |
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Red - Splits |
Saturday May 4 |
| run (warnup) 4:38 [1]0.51 mi (9:05 / mi) | |
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| 7:50am Around Iwo Jima. |
| run (trail/road) 1:36:30 [3]12.0 mi (8:02 / mi) | |
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| DCRRC SLR. 7am. Iwo Jima, Glover Archibald trail to Van Ness and back, 1 loop of Roosevelt Island.
No big orienteering event this weekend (QOC NOD event is to late in day, I have to be in PA then) so I went back to training. 6 weeks since my last long run and my milage has suffered. |
Friday May 3 |
| Square dancing 15:00 [1] | |
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| At Whirling Squares 8-10pm. |
Thursday May 2 |
| Note | |
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| Scheduled DCRRC 8k race was cancelled due to dire weather predictions. (rain, wind, flood, hail). Some schools even got out early and they cancelled a lot of evening activities. I paid attention to weather report and did not go running. It sprinkled for a minute or two but all bad weather was south of here. |
| Square dancing (plus) 20:00 [1] | |
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| At B and B. 7:30-9:30. |
Wednesday May 1 |
| track (warmup/down) 16:50 [2]2.7 km (6:14 / km) | |
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| Warmup 1720m 9:46. Included some strides. also did some step drills, knee lifts and butt kicks.
Cooldown 980m 7:04 |
| track (long intervals) 32:18 [4]7.32 km (4:25 / km) | |
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| DCRRC Wed track work. Washington and Lee HS. 7pm. 3 x 1 mile (for some reason we did actual miles instead of the 1600m we normally do) with lap jog rest after each. Then 2 x 400m at a fast pace. about 2min and 200m rest before each quarter. Miles were supposed to be in 10k-5k pace (6:08 - 5:52) and faster each time. Splits 6:04.8 (2:20) 6:01.2 (2:39) 5:54.5 (2:40) (2:14) 70.6 (2:02) 71.7
Felt horrible during warmup and thought about just running 6:30s but felt fine once we started. |
| Square dancing (basic) 5:00 [1] | |
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| At Boomerangs 8:30-9:30. Went dancing as usual but spent more time sitting around and talking than actual dancing. |