Thursday Sep 6 |
 | Trail Run - Tempo (Crandalls) 41:34 [3]8 km (5:12 / km) +150m 4:45 / km | |
| shoes: Salomon TR2 |
| Want to work on running more evenly, so worked out a meandering trail loop at Crandalls that comes out to an even 4km. Ran two of them today 20:41, 20:53. Felt good, didn't push too hard wanted to run a couple more but decided that I'd work up to them gradually as I really haven't done a lot of running lately.
Then off to drop my rear wheel off to get rebuilt - broken 6 spokes in the last 6 weeks - time to just rebuild the wheel with new spokes all around. |
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| C • spokes 2 |
| Trail Run - Long / Easy warm up/down 6:00 [1]0.5 km (12:00 / km) | |
| shoes: Salomon TR2 |
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Monday Sep 3 |
| Trail Run - Long / Easy (Crandalls) 7:30 [2]1.2 km (6:15 / km) | |
| shoes: Adidas Response Trail XI |
| hanging streamers for tonights inaugural white course practice w/ Jackson |
| Hiking (Crandalls) 40:00 [1]*** | |
| shoes: Adidas Response Trail XI |
| White course practice w/ Jackson - 1.2km, 7 controls - lots of time working on orienting map to terrain and picking attackpoints. |
Sunday Sep 2 |
| Road Run warm up/down 15:00 [2]3.05 km (4:55 / km) | |
| shoes: Salomon TR2 |
| SLR / Browns Bridge / Eaton - total time/mileage for 4 discreet sections of road running on either end of the trail runs. |
| Trail Run - Tempo tempo (Shafran) 8:30 [4]1.87 km (4:33 / km) +50m 4:01 / km | |
| shoes: Salomon TR2 |
| Kids over swimming at friends on Eaton, decided to run over after work rather than drive. After warmup on road (900m) hit the trolley line trail and ran full out all the way to Eaton. |
| Trail Run - Tempo (Shafran) 10:00 [3]1.87 km (5:21 / km) +40m 4:50 / km | |
| shoes: Salomon TR2 |
| Same route, but at a steady pace rather than hard. Calves a bit tight after the harder run out. About 18 minutes rest between the two. |
| Note | |
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| September has arrived... Time to think about actually doing some orienteering this season. I've raced less than 2 hours worth of O in 2007 - not a very impressive run. But the work situation seems to be fairly sane so I'm optimistically planning on a number of major meets - sprint/relay, boulder dash and US Champs plus a series of local races. Kick things off with the annual UNO camping weekend at Pawtuckaway next weekend. |
Saturday Sep 1 |
| Road Run warm up/down (North Eagleville) 13:58 [3]3 km (4:39 / km) | |
| shoes: Adidas Response Trail XI |
| moderate warmup, pretty sluggish cooldown |
| Trail Run - Tempo (Shelter Falls) 16:22 [3]3.34 km (4:54 / km) +70m 4:26 / km | |
| shoes: Adidas Response Trail XI |
| Shelter Falls to Birch Road and back, no extra loops. Ran outbound leg hard, hit the fence in 7:09, moderate pace on the way back 9:13. One good faceplant on the way back, caught my foot and went down but somehow managed to 'float' my way over the sharpest rocks and land in a less abusive spot. Seems like I should have gone down hard and fast into the rocks. Drew blood on the front and back of my lower leg - probably bruise later.. |