Wednesday Aug 31 |
 | Orienteering - Event race (Regis College Sprint) 26:58 [5]*** 3.15 km (8:34 / km) | |
| ahr:153 max:174 spiked:11/14c rhr:42 slept:7.0 weight:170lbs shoes: Jalas Champion |
| warm, humid evening - wet woods - see comments. HR around 158-160 for first half of course in woods, but humidity got to me and I was dragging in the more open campus areas which brought the average hr down a bit. |
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Sprint - Splits |
Tuesday Aug 30 |
| Note | |
| (rest day) |
| showery and dank... we'll call it a rest day... |
Monday Aug 29 |
| Road Run (hare & back) 21:49 [3]* 4.7 km (4:39 / km) | |
| ahr:132 shoes: Adidas Response Trail 9 |
| total time for out & back, 2km trail run up to powerline and back in middle |
| Trail Run - Tempo (hare road to cow field) 9:48 [3]* 2 km (4:54 / km) +50m 4:21 / km | |
| ahr:142 max:149 shoes: Adidas Response Trail 9 |
| run jeep trail up hare & back while reading old 1:7500 pawtuckaway map |
Sunday Aug 28 |
| Trail Run - Tempo warm up/down 9:45 [2]* 1.5 km (6:30 / km) | |
| ahr:125 rhr:43 slept:8.0 weight:171lbs shoes: Adidas Response Trail 9 |
| Easy trail run from Rt 85 in on north end to pond. |
| Orienteering - Event (98 Troll Cup Orange 1) 34:01 [3]*** 4.25 km (8:00 / km) +60m 7:29 / km | |
| ahr:133 max:178 spiked:9/9c shoes: Adidas Response Trail 9 |
| Avoided trail options instead taking more climb and crappier footing to get terrain training in. Walked a couple hills, but otherwise felt pretty good in terrain. 4.25km straight line distance, actual running distance 4.75km as measured in OCAD |
| Trail Run - Tempo (Gay City - extra mileage) 34:00 [3]** 6.4 km (5:19 / km) +120m 4:51 / km | |
| ahr:138 max:170 shoes: Adidas Response Trail 9 |
| After O workout & 5 minute rest, ran back down to mill site, across river, yellow trail S, then picking up red trail all the way back up and out to where I parked the car. HR estimated from occasional glances at watch, not running timer on this segment. 70's, overcast with light showers, but not enough to cause visibility issues. Woods very dry, most woodies crispy and dropping foliage prematurely. |
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Orange 1 - Splits |
Saturday Aug 27 |
| Trail Run - Tempo (sampler & moonlight) 56:59 [3]11.5 km (4:57 / km) +200m 4:34 / km | |
| ahr:125 max:195 rhr:45 slept:8.0 weight:170lbs shoes: Salomon XA Pro |
| sampler & moonlight w/ deb & bruce
decent conversational pace for sampler, started to tire after crossing gulf road, but leading group so kept pushing, revived a bit at top of hill, pushed on soapstone climbs, bounding down quarry feeling good and sprinted the bottom of the road w/ Deb, bruce about a minute back.
Best I've felt on a longer run all summer, but cooler morning weather doesn't hurt. Down about 4# for run. |
Friday Aug 26 |
| Road Run (hare & back) 20:12 [3]4.7 km (4:18 / km) | |
| ahr:139 max:162 rhr:43 slept:8.0 weight:170lbs shoes: Adidas Response Trail 9 |
| nothing special, late afternoon run on the dirt road to get some time in. |
| Other warm up/down (cooldown - walk/jog) 6:00 [1] | |
| shoes: Adidas Response Trail 9 |
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