Sunday Nov 21 |
 | Orienteering (Race) 50:00 [4] 7.2 km (6:57 / km) +270m 5:51 / km | |
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| Raced hard at Tourne County Park - only one ~1min mistake and a few smaller issues but pushed hard and park was very open at this time of year so you could see terrain features and bags from a distance. |
| Running (Warmup) 5:00 [3] 0.5 mi (10:00 / mi) +25m 8:39 / mi | |
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| Orienteering (Cool/control pickup) 25:00 [3] 2 km (12:30 / km) +100m 10:00 / km | |
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Red - Splits |
Saturday Nov 20 |
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| Event: Susquehanna Stumble
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| Orienteering (Race) 1:17:00 [4] 8 km (9:38 / km) +300m 8:06 / km | |
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| 2nd half of Stumble. 7 minutes ahead of Platt (although he'd run the first loop, and I got tagged off to from Angelica...) |
| Running (Warmup) 5:00 [2] 0.5 mi (10:00 / mi) | |
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Friday Nov 19 |
| Orienteering 1:28:00 [2] 8 km (11:00 / km) +100m 10:21 / km | |
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| Two loops around VF Joy east |
Thursday Nov 18 |
| Orienteering (Forest, Trails, Paved) 50:00 [2] 4.55 mi (10:59 / mi) | |
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| Loop in and out of VF Park - planning on ~2 hr., cut to 90 min. by work, then ran out of energy at 30 minutes so cut it even shorter. Aiming to do 2 hours tomorrow AM... |
Wednesday Nov 17 |
| Running (Trails, Grass) 42:00 [2] 4.2 mi (10:00 / mi) | |
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| 12 before, ~5x4 during, and 10 after hill sprints |
| Running (Hill intervals, grass/tra) 18:11 [5] 4 km (4:33 / km) +300m 3:18 / km | |
| slept:10.0 |
| 5x hill intervals
VF Mt. Joy - Cannon sign to hilltop parking lot
3:45, 3:40, 3:39, 3:37, 3:30
Much more even splits than previous attempts as I got started hard on the first one by imagining Boris running ahead of me :)
Splits compare well to 10/1/03 & 8/31/04 workouts
Major overuse of the re-run feature
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Tuesday Nov 16 |
| Running (Paved, trails, grass) 1:10:00 [2] 7.0 mi (10:00 / mi) +100m 9:35 / mi | |
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| Run home after dropping of car, then back to get car a few hours later. |
Monday Nov 15 |
| Running (Grass) 27:00 [2] 2.7 mi (10:00 / mi) | |
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| Feel pretty good after yesterday. Some extra stretching and some situps too. |