Friday Jul 30 |
 | Trail-Grass Running 52:16 [2] 10.5 km (4:59 / km) | |
| |
| Easy run, hot and humid.
12:38, 2:22, 7:51, 24:00, 5:26. |
Wednesday Jul 28 |
| Trail-Grass Running 1:03:43 [3] 13 km (4:54 / km) | |
| |
| Easy run after rain, trails and grass were wet.
12:28, 2:14, 7:30, 23:12, 5:05, 6:16, 6:16, 0:41. |
Tuesday Jul 27 |
| Treadmill 45:00 [3] 5.25 mi (8:34 / mi) | |
| |
| Easy run at 7mph with 3% incline including 5 min at 7% and 5 min. at 5%. Set speed at 8mph for 5 last min. |
| Strength 55:00 [3] | |
| |
| Abs, legs, and arms. |
Monday Jul 26 |
| Trail-Grass Running 50:14 [3] 10.5 km (4:47 / km) | |
| |
| Easy run at 3.5 intensity.
12:34, 2:18, 7:42, 22:32, 5:06.
I'm ready to break 50 minutes on that course. |
Thursday Jul 22 |
| Trail-Grass Running 49:30 [2] 9.6 km (5:09 / km) | |
| |
| One more recovery run - slow and easy. |
Wednesday Jul 21 |
| Trail-Grass Running 54:00 [2] 10.5 km (5:09 / km) | |
| |
| Easy run recovering after last weekend CNYO rogaine. Felt more better then after Arizona. |
Sunday Jul 18 |
| Orienteering (Rogaine) 11:30:00 [3] 40.15 km (17:11 / km) +995m 15:17 / km | |
| |
| CNYO ROGAINE XIV
(WOODY'S ESCAPE FROM CAMP PHARSALIA)
Pharsalia State Forest, NY
Day 2. |
| Note | |
| |
| First place overall.
35 of 50 controls (70%).
1857 of 2525 points (74%).
|
Saturday Jul 17 |
| Orienteering (Rogaine) 12:00:00 [3] 46.43 km (15:30 / km) +720m 14:23 / km | |
| |
| CNYO ROGAINE XIV
(WOODY'S ESCAPE FROM CAMP PHARSALIA)
Pharsalia State Forest, NY
Day 1. |
Thursday Jul 15 |
| Trail-Grass Running 1:03:00 [3] 13 km (4:51 / km) | |
| |
| Easy run.
12:10, 2:14, 7:28, 23:09, 5:00, 6:03, 6:13, 0:39. |
Wednesday Jul 14 |
| Trail-Grass Running 37:40 [3] 8 km (4:42 / km) | |
| |
| Planned to run up to 1.5 hour but heavy rain with strong wind and some lightnings caught me in the middle.
12:30, 2:16, 7:43, 10:18, 4:15, 0:37. |
Tuesday Jul 13 |
| Trail-Grass Running 53:05 [2] 10.5 km (5:03 / km) | |
| |
| Easy slow run.
12:47, 2:22, 8:00, 24:21, 5:33. |
Monday Jul 12 |
| Treadmill 45:00 [3] 5.2 mi (8:39 / mi) | |
| |
| Steady run at 7mph with switching incline between 3% and 7%. |
| Strength 55:00 [3] | |
| |
| Abs, legs, arms. |
Sunday Jul 11 |
| Orienteering 1:12:19 [3] 7 km (10:20 / km) +185m 9:08 / km | |
| |
| DVOA meet at French Creek West. A lot of fern which made course slow. |
| |
|
Red - Splits |
Saturday Jul 10 |
| Trail-Grass Running 1:00:55 [3] 12.5 km (4:52 / km) | |
| |
| Easy run. |
Thursday Jul 8 |
| Road Running (Beach) 1:42:00 [3] 12.75 mi (7:59 / mi) | |
| |
| Easy run at the beach along water line on firm sand. |
Wednesday Jul 7 |
| Treadmill 45:00 [3] 5.2 mi (8:39 / mi) | |
| |
| Tried different inclines between 3% and 7% with steady 7mph speed. |
| Strength 50:00 [3] | |
| |
| As usual, legs, abs, arms. |
Tuesday Jul 6 |
| Trail-Grass Running 1:01:38 [3] 13 km (4:44 / km) | |
| |
| Easy run in high 3 intensity. Lower humidity than yesterday, and as result faster speed. Some splits:
12:07, 2:15, 7:33, 22:26, 4:48, 5:56, 5:54, 0:39. |
Monday Jul 5 |
| Trail-Grass Running 1:05:00 [3] 13 km (5:00 / km) | |
| |
| Easy run. Hot and humid.
12:30, 2:20, 7:48, 23:42, 5:19, 6:20, 6:18, 0:42. |
Sunday Jul 4 |
| Orienteering (Street-O) 19:00 [4] 2.7 km (7:02 / km) +60m 6:20 / km | |
| |
| Did one mistake ... |
| Orienteering 18:19 [4] 3.1 km (5:55 / km) +135m 4:51 / km | |
| |
| Previous splits:
5:09, 2:29, 3:08, 3:24, 1:08, 3:45, Total = 19:03;
New splits:
4:48, 2:13, 2:56, 3:16, 1:12, 3:54, Total = 18:19.
Was tired in the middle of distance. |
| Trail-Grass Running 15:00 [2] | |
| |
| Warmup. |
| |
|
Sprint - Splits |
Friday Jul 2 |
| Trail-Grass Running 1:39:30 [2] 19 km (5:14 / km) | |
| |
| Long easy run in the neighbourhood. |
Thursday Jul 1 |
| Trail-Grass Running 59:00 [2] 12 km (4:55 / km) | |
| |
| Easy run. |