Sunday Nov 2 |
 | woods run (Warm up) 10:00 [1] | |
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| Orienteering 1:34:47 [4] 8.09 km (11:43 / km) +285m 9:58 / km | |
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| Water GAp Day 2 - Red, Grey 55. Overall fairly good run - hit all controls but 7. Unfortunately that was about 8 min error. Otherwise in contact all around altho slow and maybe could have slightly better route choice on a couple legs - 1, 2,10 maybe 14.
Overall 8th M45, so not too bad. Can stay with the kids; beaten mostly by old men (still youngster tho.)
Nice weekend by DVOA. Good courses, and nice facilities. Good job. |
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Red - Splits |
Saturday Nov 1 |
| Trail run (warm up) 15:00 [1] | |
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| Orienteering 1:36:57 [4] 7.41 km (13:05 / km) +390m 10:21 / km | |
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| DVOA Water Gap Day 1 - Sunny, 65. Good overall run. Took it careful, kept in contact all way exc fleeting distraction to 9 worth 8 to 10 min, and to 10 worth 1 min.
So kept going ok - now must build up speed and maintain focus. |
| Orienteering 8:04 [3] 1 km (8:04 / km) | |
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| Team Sprint course - Fun but used no compasses so took some work to figure map, direction etc. Good exercise tho. |
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Red - Splits |
Friday Oct 31 |
| Trail run 36:29 [1] 3.1 mi (11:46 / mi) | |
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| Short loop - Easy run with a few strides to loosen up for Water Gap before hitting the road. |
Wednesday Oct 29 |
| Strength 26:00 [2] | |
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| Nu step - Ladder: Incr by 1 for 2 min each, to 10. Decr by 2 for 2 for cool down. |
Tuesday Oct 28 |
| Road run (Warm up/cool down) 27:19 [1] | |
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| 45, sunny, damp. Easy with some strides, high steps on way out. Dragged on way back. |
| Road run (Intervals) 37:18 [4] 5.0 mi (7:27 / mi) | |
| ahr:165 max:172 |
| Laurel Lane loop - Intervals of 4 min hard/2 min rcy jogs 5x with sixth being 6:39 hard to finish. Same loop as 9/25 which was done as a time trial. Today was 13 sec faster including the rcy jogs - interesting! Also HR ~10 lower on av and max. Overall effort felt good, but still need work. |
Monday Oct 27 |
| Trail run 55:01 [1] 5.9 mi (9:20 / mi) | |
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| Purple loop- 63, moist. Draggy run after standing around all weekend doing starts and watching others head off. Got a few speeds in toward end. |