Saturday May 14 |
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| Event: WCOC Spring O Weekend
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 | trail running 8:30 [2] | |
| shoes: Integrators |
| Warm-up |
| orienteering 22:21 [4] 2.5 km (8:56 / km) +100m 7:27 / km | |
| ahr:147 max:160 shoes: Integrators |
| WCOC sprint at Osbornedale. Felt really sluggish, no zip at all. A bit on the warm/humid side, which may have contributed. Routes/comments for both the sprint and the red course. |
| orienteering 1:03:08 [3] 6.3 km (10:01 / km) +300m 8:06 / km | |
| ahr:142 max:161 shoes: Integrators |
| Red course at Osbornedale, legs had even less energy. And the willpower wasn't great either! But the post-race socializing was excellent! |
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Sprint - Splits |
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Red - Splits |
Friday May 13 |
| biking 1:09:30 [3] 20.75 mi (3:21 / mi) | |
| weight:139lbs |
| Up to Lake Wyola and back, moderate effort. Felt easy going up because, as I discovered coming back, I'd had a nice tailwind, so coming back down seemed harder. |
| biking 9:20 [2] 2.3 mi (4:03 / mi) | |
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| Cool-down |
Thursday May 12 |
| track 19:18 [5] 5 km (3:52 / km) | |
| max:165 weight:139lbs shoes: Air Max Trail |
| 5 x 1000 at the Eaglebrook track (3:53, 3:50, 3:51, 3:52, 3:52), with 2 minutes slow jog/walk for recovery. Legs felt a little sluggish. Cool and very windy. |
| track 19:50 [2] | |
| shoes: Air Max Trail |
| Before and after. |
Wednesday May 11 |
| trail running 15:55 [3] | |
| shoes: Air Max Trail |
| Warm-up |
| trail running race 21:50 [5] 5 km (4:22 / km) vdot: 44.9 | |
| ahr:162 max:176 weight:141lbs shoes: Air Max Trail |
| 5K XC race in Springfield's Forest Park. Good hard effort, pulse was 170+ for the last 10 minutes. Best time last year was 22:13, best time ever 19:20 in 1983. Course is 45 seconds to a minute slower than the Northmapton course. Good training for sprints! |
| trail running 28:48 [2] 5 km (5:46 / km) | |
| max:150 shoes: Air Max Trail |
| Ran the course again, easy pace, in the opposite direction than the race goes just for a change of scenery. |
Tuesday May 10 |
| biking 1:04:42 [4] 20.35 mi (3:11 / mi) | |
| ahr:143 max:158 |
| Ol Deerfield / River Road loop. Put in a good effort, was about a minute and a half better than my best time last year. Legs seem to be a little stronger, although I haven't gone up in the hills yet. |
Monday May 9 |
| trail running 1:14:18 [3] | |
| weight:142lbs shoes: Air Max Trail |
| Bull Hill - Greene Swamp loop on Mt. Toby (trails all the way -- the USGS map is missing a bunch of them, and the ones it has are wrong in places). Decent pace. This used to be a medium length run, now it's a long one. But it was more than the hour I had been oginally hoping to do. Need to get ready to run Nipmuck in 4 weeks. Lost my over-50 course record last year, need to see if I can get the over-60 one. Should be doable, but the legs are getting older and if it's a hot day.... |
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| C • 3 |
Sunday May 8 |
| nautilus machines 15:00 [1] | |
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