Saturday May 29 |
 | run (warmup) 13:16 [2]2 km (6:38 / km) | |
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| North American Champs. Run to start. |
| orienteering (red) 1:42:32 [4]6.8 km (15:05 / km) +220m 12:59 / km | |
| spiked:16/25c |
| NEEOC. North American Champs. OH. Red. A poor run. Felt good at start but too many mistakes. Was not thinking at 3 and crossed wrong stream, trouble with #7 in the cliffs, missed #11 the marsh, and was not clean for much of the course. Very tired by the end. Way, way back in red standings, but still 5th in M45. 10 min out of 3rd (Tom Strat)
Splits are posted. |
| walk 30:00 [1]1.0 mi (30:00 / mi) | |
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| Disc golf on the course near the finish. 9 holes at 10 over. Did not measure distance or time |
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Red - Splits |
Wednesday May 26 |
| run (road) 31:36 [3]4.0 mi (7:54 / mi) | |
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| 12:10 am. Getting in some more night running as Jukola prep. I will probably have a day leg there anyway but it is easier for me to stay up and run at midnight than to get up and run at 4am. Lee-Graham-50 route but I ran ccw direction. Wanted to see if the mile measurements were accurate; always seems the first 2 are long and the last 2 short. Either I speed up a lot or I mismeasured. Splits
844, 757, 748, 707. Apparently I speed up a lot. |
| track (warmup) 13:21 [2]2.2 km (6:04 / km) | |
| slept:5.0 |
| 7:10 pm. Warmup before track workout 5:01 960m
Cooldown afterwards 8:20 1240m. Considered doing a 2nd set of the ladder so cooldown includes one 400m in 89. |
| track (ladder) 13:11 [4]3.03 km (4:21 / km) +0m 4:21 / km | |
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| DCRRC Wed Track workout. Washington and Lee HS. 7:15pm. Track had been busy with HS sports in recent weeks so no speed work for awhile. Workout was for ladders. 800m in 10k pace, 400m rest, 400m in 5k pace, 200m rest, 200m hard, 30s rest, 1000m in 10k pace. Up to 3 sets with 4min jog between. I only did one set.
3:00.6 (2:21.5) 87.0 (78.4) 33.7 (37s) 3:52.6 |
| Square dancing (mainstream) 20:00 [1] | |
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| At Boomerangs 8:15-9:30.
Stepmeter for the day 4858 (did not wear while running) |
Tuesday May 25 |
| Square dancing 40:00 [1] | |
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| Caller class 7-8, Butch's DBD 8-10pm. Some time lost when storm knocked out power. 8-9 was mostly dancing in the dark.
Only 4894 step on the stepometer for the day. |
Monday May 24 |
| Square dancing 25:00 [1] | |
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| Capitol Squares practice 8-10pm.
Weight below 170 this morning. |
Sunday May 23 |
| orienteering (red) 2:08:32 [3]8.2 km (15:40 / km) +295m 13:17 / km | |
| spiked:11/16c |
| QOC: Prince William Forest SP, South Fork. It was hot and I was tired. Walked most of the 2nd half. Orienteering not to bad except for 13 minute error when I went right by the bag twice on #8 without seeing it.
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