Saturday Sep 6 |
 | Trail run (Warm up) 10:00 [1] | |
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| Pre O run around. None after and got stiff. |
| Orienteering 1:21:48 [4]7.3 km (11:12 / km) +405m 8:46 / km | |
| spiked:11/14c |
| Tarrywile - Good run, only beaten by team members. Clean run, good routes exc bobled attack to 1 and got tangled in grn to 9. Nice course on beautiful day. |
| Orienteering 50:00 [1] | |
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| Control pick up - easy jog/walk around. Stiff and tired after hanging around all afternoon. Tried different routes and got tangled up in brambles. |
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Red - Splits |
Friday Sep 5 |
| Cycling (Road) 55:00 [1]12.5 mi (4:23 / mi) | |
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| W Sims loop - Easy spin, keep cadence up - even the hills, but bog down as not riding enough. Pleasant day tho. |
Thursday Sep 4 |
| Trail run (Warm up/cool down) 31:00 [1]5.9 mi (5:15 / mi) | |
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| Purple trail (total miles - so bunch in middle was used for speed work) Trying to loosen up; still bit rough from Tues. Cool weather made for nice run. Need new shoes tho as feet clomp once back on road. |
| Trail run (Peaking speeds) 26:00 [5] | |
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| Purple tr (middle part) Idea: 3 sets of 5x15 sec very hard/30 sec rcy with 5 min in between sets on typical race terrain. As expect Tahoe to be pretty open, our wet, rooty, slippery, up n down single track should be close. Besides woods are too wet from recent rains.
Hard work out. Did it approx as kept loosing count, and hard to check watch and look at footing. Tried counting time and found was
off, too long. |
Wednesday Sep 3 |
| Stretching (NYC 20 min workout) 45:00 [1] | |
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| Stretch out kinks from Tues run. |
Tuesday Sep 2 |
| Trail run 2:15:00 [2]18.4 km (7:20 / km) +285m 6:49 / km | |
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| Pisgah SP, NH - Nice run with Ken and Peter G exploring trails in this huge woodland. Distance from gps but lost signal frequently so is a min est. Felt good trucking along behind PG who led us on a long downhill start which eventually became very up, single track return. Good fun.
Finished off with ribs at Curtis's 9th wonder of the world in Putney - Yummm! |
Sunday Aug 31 |
| Trail run 2:30:00 [1]13.4 km (11:12 / km) | |
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| Salmon R SF - exploring mt bike and atv trails with Gari in N section. Nice woods but mostly along side of hill. After we dunked into R among lovely pools, but probably contaminated everything downsteam. |