Sunday Apr 24 |
 | Orienteering race (VF Mt. Joy) 1:29:05 [4] *** 11.75 km (7:35 / km) +500m 6:15 / km | |
| spiked:23/25c slept:8.5 weight:159lbs shoes: O' Black/Orange VJ Twisters |
| My 'home' map - a decent run, including some very good use of the rugged backside of Mt. Joy - plenty of climb, but none felt gratuitous. One bogey on a steep hill. I didn't quite contour far enough to get to my attackpoint, and then even after figuring out where I was (saw 18 from a distance) I was fairly hesitant on the long bad contour toward 17...
1st Vadim, 85 - a very solid run by Vadim, all alone.
mp Mihai, 87 - sounds like a decent run, but he didn't read a code. They were even easy codes 201-224 for controls 1-24 - but the park is familiar, so it's easy to punch and go without even looking - I'll take that as a reminder to me (esp. with West Point coming up) - Always check the codes...
2nd Me, 89.
3rd Randy, 99 (apparently feeling slow/distracted and thought, even before others finished, that he could do 10 minutes better someday...) |
| Running warm up/down (Warmup only, in terrain) 5:00 [3] 0.4 mi (12:30 / mi) +10m 11:36 / mi | |
| shoes: O' Black/Orange VJ Twisters |
| I didn't even have anything to do afterwards, aside from chat, and I didn't cool down. Bad boy... Even went to pizza afterwards with the meet crew+more, but still that wasn't enough socializing... :) |
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Blue - Splits |
Saturday Apr 23 |
| Running (Trails, grass) 1:02:00 [3] 6.0 mi (10:20 / mi) +40m 10:07 / mi | |
| shoes: R-Reebok White/Gray/Red |
| Downpour for first 10 minutes, then quite nice with beautiful flowers in VF park. Stayed out of forest to avoid seeing streamers for tomorrow's O' (saw none). Good hip/ankle work at 25 minutes. R-IT still pretty sort today, but not quite as bad. |
| Strength (Hip & Ankle) 5:00 [1] | |
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| Hip clock squats off an 8 inch high water pipe end on the side of the trail, 25 minutes into an hour run. |
Friday Apr 22 |
| Running warm up/down (Grass, trails.) 20:00 [3] 2.0 mi (10:00 / mi) | |
| shoes: R-Reebok White/Gray/Red |
| Workout #1: Left foot outside bottom hurt on grass tufts today. Gotta do more ankle work (in the air and isometric, as the band seems to make it more sore sometimes.) |
| Running 7:24 [3] 1.6 km (4:37 / km) +120m 3:22 / km | |
| shoes: R-Reebok White/Gray/Red |
| Workout #1: VF Mt. Joy hill Sprints - Murphy/Bricker style 3:41 & 3:43 (normally I do 6, but I ran out of time and had to go pick up AJ.) R-IT a bit sore. |
| Running (Grass/Paved) 30:00 [2] 3.2 mi (9:22 / mi) +50m 8:56 / mi | |
| shoes: R-Reebok White/Gray/Red |
| Loop through the neighborhood, followed by some good stretching and some hip/ankle work. |
| Strength (Hip/Ankle) 5:00 [1] | |
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Thursday Apr 21 |
| Note | |
| slept:6.5 |
| Too much junk TV in the hotel on Wed. night to get up at 5:30am and run. Good thing I watch TV only about once a month at home... Meetings in the AM, flew home in the PM.
R-IT band pretty darn sore this evening. Should probably do some strength training for it. |
Wednesday Apr 20 |
| Running (Paved, grass) 27:00 [2] 3.0 mi (9:00 / mi) +5m 8:57 / mi | |
| shoes: R-Reebok White/Gray/Red |
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| Strength (Hip & a little Ankle) 4:00 [1] | |
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Tuesday Apr 19 |
| Running long (Trails @ Rancho) 1:57:27 [2] 9.56 mi (12:17 / mi) +600m 10:17 / mi | |
| shoes: R-Reebok White/Gray/Red |
| Early AM, up power poles and back down. Route: 12v456STU3FWV2D1Slow. Left knee/patellar tendon a little sore near top and on part of way down. Seems fine now, a few hours later. |
Monday Apr 18 |
| Running 10:00 [2] 1.0 mi (10:00 / mi) | |
| shoes: R-Reebok White/Gray/Red |
| Flew from PA to CA and worked. Short run but not a bad day for a short run... |