Saturday Oct 18 |
 | Trail run (Warm up/cool down) 10:00 [1] | |
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| ROC - jog around to warm up and try to keep warm. |
| Orienteering 1:22:12 [4]7.2 km (11:25 / km) +205m 10:00 / km | |
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| Rochester Red - Sunny turning blustery, but good temp. Generally good run. Bobbled route to 3, 7 - went too high/ should have gone to road or contoured, 9-walked right by pit and missed it, 12-slow route bec uncertain. Enjoyed course and terrain. |
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Day 1 : Red - Splits |
Friday Oct 17 |
| Trail run 35:13 [1]3.1 mi (11:22 / mi) | |
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| Short loop - cool/ high 40s winter's coming.
Easy run with several strides to get the legs to remember how to move. |
Wednesday Oct 15 |
| Road run (Warm up/cool down) 35:00 [1] | |
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| Road run (Intervals) 32:00 [4]5.85 km (5:28 / km) | |
| ahr:161 max:172 |
| 60, very high sw wind.
Intervals around 3 roads of 650m ea. Started a 2 sides hard/rcy on third but too much time. So ran 2 sides / rcy of half the time. did 4 hard varying from 5:16 to 5:45. |
Tuesday Oct 14 |
| Stretching 45:00 [1] | |
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| NYB warm up, stretch and abs. To dvd, must work on following drills. |
Monday Oct 13 |
| Orienteering 1:37:09 [3]7.34 km (13:14 / km) +170m 11:52 / km | |
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| EMPO Columbus Day @ Grafton Pond SP, NY - 65-70, gorgeous day, fantastic drive up through Berkshires - Taconics and Greylock both at peak. Almost just stopped and enjoy the scenery, but O called.
Nice event. Mostly open woods altho big time blowdown approaching 4, rivalled worst of Tahoe, and also not mapped. Much detail lost in various generations of color copying (need to just print from OCAD guys).
Overshot 3, Too cautious going to 8, thrown off by hemlocks (not green) to 11, lost way to 16, 17. Otherwise a good run. |
Sunday Oct 12 |
| woods run (Hash) 1:01:39 [2]4.5 mi (13:42 / mi) | |
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| At Huntington after trng. Nice day so we stayed on. Woods nice and open and good course set by Geoff Connor - good job. Followed by suitable sustenance at DeWitts. |