Friday Mar 31 |
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| Event: Flying Pig X (OCIN)
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 | Trail Run - Long / Easy warm up/down (b4 middle) 20:00 [2] | |
| shoes: Jalas Champion |
| trails and in woods - lots of water, but rain let up just before start |
| Orienteering - Event race (Pig Middle) 41:58 [3]*** 4.4 km (9:32 / km) +180m 7:55 / km | |
| spiked:6/13c shoes: Jalas Champion |
| Rain stopped, felt strong and clean early, ok on muddy hills. Slipped on wet bridge approaching #6 (of all places), slamming my head on bridge deck and snapping my glasses. Got up quickly, glasses into back pocket, but made some errors due to not being to see terrain in latter part of race, but only one major boom on #11 costing a good 3+ minutes. |
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Red Middle Distance - Splits |
Wednesday Mar 29 |
| Trail Run - Long / Easy (middle of nowhere) 25:00 [2]* 2.5 mi (10:00 / mi) | |
| shoes: Adidas Response Trail XI |
| travelling W on I-80, sign indicated highest point east of Mississippi River (probably E of Laramie), pulled off exit, found convenient state park with trail map and went for an easy run to stretch legs. Pretty boring, but just what I wanted, nothing too taxing |
Tuesday Mar 28 |
| Stairs 4:00 [3]+120m | |
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| 4x stairs. Spent a lot of time in the office getting ready to leave for Ohio in the AM. Not much back and forth between facilities.. |
| Trail Run - Long / Easy (Happy Feet) 45:00 [1] | |
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| running club, field & trails |
Monday Mar 27 |
| Stairs (BSP) 3:00 [3]+90m | |
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| 3 brisk climbs of the BSP stairwell (non-sequential) - 2 steps at a time, HR definitely pumping by the top. Not so much concerned with counting the time towards 'training', but want to keep a tally on total climbing I do at work. Kind of like Wil's stepper - a little here, a little there... |
| Trail Run - Tempo hills (Crandalls - new loop) 26:05 [3]5 km (5:13 / km) +200m 4:21 / km | |
| ahr:144 max:164 shoes: Adidas Response Trail XI |
| modified the normal loop - distance about the same but some extra gratuitous climb by routing the first part over a series of rolling hills instead of around the ballfields. Good effort - first time this year I haven't walked some portion of the big hill - probably due to having specific motivation to slog out those hills.... |
Sunday Mar 26 |
| Note | |
| rhr:44 slept:8.5 weight:170lbs |
| Well, its official, I'm in.... Not sure exactly why, but felt it was just one of those things I should do at least once in my life. In 11 weeks I'll drag my sorry ass up the Mt Washington Auto Road - 7.6 miles, but only one hill.... I always liked the t-shirt, now I'll earn one for myself.
Time to add some hillwork I suppose - probably do 7-Sisters in May (and perhaps train on it too), maybe weekly Soapstone Assault repeats and I guess I'll start using the stairs to get to the BSP facility....
note to self - plaza to 6th floor = 30m, MWRR 1417m, 48 reps of stairs |
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| C • Can you get access to a treadm... 4 |
Saturday Mar 25 |
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| Event: WCOC Tarrywile Meet
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| Trail Run - Tempo tempo (Sampler) 28:40 [4]6.1 km (4:42 / km) +100m 4:21 / km | |
| ahr:141 max:188 shoes: Adidas Response Trail XI |
| went to forest early for a solo sampler, easy for first 7 minutes, then felt good and cranked up the pace, I think a PR... pretty hard effort even though average HR not that high, but my meds tend to depress AM HR by about 10-12 beats. Plus the easy first mile brings the average down too... |
| Trail Run - Long / Easy (Sampler > Moonlight) 1:02:33 [2]11.25 km (5:34 / km) +200m 5:06 / km | |
| ahr:136 shoes: Adidas Response Trail XI |
| after the usual pre-run kibbutzing, went out for an easier sampler extending it with a modified moonlight course. Kevin, Bruce & two new runners - Ben & Dave? Hopefully they will become regulars...... |