Sunday Mar 11 |
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| Event: Valley Goat III
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 | Orienteering long 2:26:53 [4]*** 14.3 km (10:16 / km) +545m 8:38 / km | |
| shoes: VJ Falcons |
| Valley Goat III, Long version. Beautiful day, 40's and sunny with a bit of breeze. Nice course, but some brutal climbs and descents on rocky hillsides (occasionally partway down the hill and then back up). Flip-flopped with Karl Ahlswede and Phil Bricker through most of the race, taking different lines but usually helping each other into the controls. On the verge of cramping a few times but managed to control it by walking. Couse started and finished on the Mt. Misery map with a loop on the Mt. Joy map. Forerunner measured 16.1km distance.
Updated the distance after measuring it on the map - a 10% bonus over the advertised 13km. Plus 545m of climb based on my route. |
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Long - Splits |
Saturday Mar 10 |
| Road Run 29:27 [3]3.33 mi (8:51 / mi) | |
| shoes: NB878 - #7 |
| Rt 66N and back. Above freezing! 39F with a breeze out of the south so not quite T-shirt and shorts weather yet. New shoes - starting to feel a twinge in the right knee and the shoes I was wearing have hit 300 miles, so I thought it might be time to try some new ones. |
Thursday Mar 8 |
| Treadmill intervals 10:00 [5]1.42 mi (7:03 / mi) | |
| shoes: NB 878 - #6 |
| Intervals on the treadmill. 5 x 2:00 @ 7:03 pacewith 1:30 recovery. |
| Treadmill 25:00 [3]2.65 mi (9:26 / mi) | |
| shoes: NB 878 - #6 |
| Warm up/Cool down and the in between stuff on the treadmill. Had three days off since I just couldn't motivate myself to get on the treadmill yesterday and it's too darn cold to run outside. The weather starts to warm up tomorrow so maybe this will be the last treadmill session for a while. |
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| C • We can only hope! 1 |