Sunday Sep 18 |
 | racewalk race (track) 1:00:00 [4]10.04 km (5:59 / km) | |
| slept:6.0 weight:178lbs shoes: Reebok Walking |
| PVTC 1 hour walk. Langley HS. 9am. I did not hear about this race until yesterday afternoon. Good thing I was lazy yesterday instead of going long as planned. Part of a postal event so competing against other races all over not just the small field we had. No racewalking practice recently unless I count the strolls with Bev, but figured I was in good enough shape to get 10k in. A caution for creeping on the first lap kept the opening pace slow but form and speed improved as I warmed up. 1600m splits: 10:14, 9:44, 9:31, 9:32, 9:24, 9:10. Total distance in the hour 10043m. |
| racewalk warm up/down (track) 7:25 [2]0.8 km (9:16 / km) | |
| shoes: Reebok Walking |
| 800m warmup before the race. |
| orienteering (green) 1:09:06 [3]5.4 km (12:48 / km) +115m 11:34 / km | |
| weight:175lbs shoes: other |
| QOC: Lake Accotink. Green course. Hard racewalk always hurts physically so I felt pretty bad before starting even though I did not go out until 2pm. Mostly ran a comfortable easy pace instead of a hard fast one as dictated by the trail running. Even at a slow pace I managed to totally screw up 5 and 14 and lose 15 minutes.
Splits are posted. |
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Green - Splits |
Saturday Sep 17 |
| run (road) 32:22 [2]4.0 mi (8:06 / mi) | |
| shoes: Saucony Grid Shadow |
| 11:30 am. Lee Graham 50 route. 8:50, 8:12, 7:49, 7:32. Had planned for longer run but slept in instead. Hoped to run 4 stop at home for the bathrooms then back out for more. Only got thru steps 1 and 2. |
| Square dancing (rounds) 40:00 [1] | |
| shoes: Dockers Gordon |
| Eum Paw Paws. 3:20 - 6:00. Start of the new class series and we moved up a level. Had been going to beginner at 2 and intermediate at 3:30. Today we went to intermediate and stayed for advanced at 5. |
| Square dancing (mainstream) 25:00 [1] | |
| shoes: Dockers Gordon |
| At Village Swingers in Kensington MD. 8:30-10. After dinner and changing drove to MD for more dancing. |
Friday Sep 16 |
| run (road) 45:41 [2]5.5 mi (8:18 / mi) | |
| shoes: Saucony Grid Shadow |
| 8:30 am. Lee Graham 50 route in reverse direction preceded by 1.5 mile warmup and rest stop. Already hot in mid 70s with high humidity. 13:25, 8:18, 8:10, 8:10, 7:37 |
Thursday Sep 15 |
| Square dancing (rounds, plus) 30:00 [1] | |
| weight:176lbs shoes: Rockport |
| At B and B. 7:30-9:30pm. |
Wednesday Sep 14 |
| Square dancing (plus) 30:00 [1] | |
| shoes: Rockport |
| At Boomerangs. 7:45-9:30 |
| run (road) 34:10 [2]4.0 mi (8:31 / mi) | |
| shoes: Saucony Grid Stabil |
| Lee Graham 50 route. Still tired from Mega on sunday when I started but loosened up and felt pretty good by the end. 9:32, 8:26, 8:12, 8:00 |
Tuesday Sep 13 |
| walk 25:00 [1]1.0 mi (24:59 / mi) | |
| weight:179lbs (rest day) shoes: Rockport |
| Still resting from Sunday. Skipped dancing and just went for a stroll with Bev.
Weight of 179 on home scale is getting pretty high. Managed to kept hydrated over the weekend and packed in more calories than needed for the 19k. |