Sunday Nov 10 |
 | Orienteering 2:47:37 [4] 13.3 km (12:36 / km) +590m 10:19 / km | |
| spiked:23/26c |
| Blue Hills Traverse - warm, high 60s, humid. Good run overall. Concentrated on looking ahead, planning next route. Generally worked well and had good plan. Exceptions though - #5 went in too low and too far, then circled back above bag, 6 - slogged thru green too much and almost missed bag, 7 - missed planned trail making for longer route, but route was bad to start with - better to go down road then across thru woods. Lost 20 min or so with 7+ min loss at 7. Finished just behind Ken, 14 overall and an hour behind Will. |
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Traverse - Splits |
Saturday Nov 9 |
| Weights 1:00:00 [1] | |
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| Spent day fixing shingles that had been attacked by woodpeckers. Replacing all the ones with little holes. Of course they are all up near the roof - so climbed up and down ladder all day, must be worth something. Knee sore tonight. |
Friday Nov 8 |
| Orienteering 1:00:00 [1] | |
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| Orienteering clinic helping Paul P at Naugatuck HS and NVCC hanging out controls/picking up. Actually about 7 hours of putzing around. |
Thursday Nov 7 |
| Trail run 53:12 [2] 5.8 mi (9:10 / mi) | |
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| Purple loop - 40, clear, windy - Slow run, recovery I guess. Had no poop. Last 2 days must have drained the well. |
Wednesday Nov 6 |
| Weights 30:00 [4] | |
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| Sr Ctr - Leg raises 3x30 with about 12# (all they have), step hop - from side to side over step, landing on step then continuing- can do about 10 at a time, several reps; Nustep 18 min - warmup then a lightning set: 1 min ea starting at Lev 6 - down 2 levels then up 3 etc. Got to 9.
Also Double pole for a bit.
Fairly cooked. |
Tuesday Nov 5 |
| Trail run 50:22 [2] 5.8 mi (8:41 / mi) | |
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| Purple loop - cool - 40 damp after rain. Run out/warm up 29:30, and cool down run back. Sluggish going out and slow coming in. |
| Trail run (Sisyphus run) 20:00 [5] 3.6 km (5:33 / km) | |
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| Two minute repeats - Run 2 min on steadily steepening woods road at full pace; jog back. Repeat and try to go further. 4 sets. Approx 450 m, second slightly further, last 2 same about 15 m further.
Nice exercise but bit dodgy footing on wet roots. Otherwise soft footing. |
Monday Nov 4 |
| Trail run 37:11 [2] 3.1 mi (11:59 / mi) | |
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| Mcleans loop - Slow, draggy effort. Tired from weekend - probably from 9 hour drive home, got in at midnight and read papers for couple hours. Have had sluggish day. |