Saturday May 21 |
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| Event: DVOA Sprint & Reverse Chasing Sprint (Green Lane)
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 | Orienteering warm up/down (Control hanging, takedown) 1:30:00 [2] ** 10 km (9:00 / km) +25m 8:53 / km | |
| spiked:40/40c shoes: O-Mixed purple & black |
| Setup & takedown for DVOA Green Lane Sprint |
| Orienteering race (Sprint Re-run) 13:15 [4] ** 2.67 km (4:58 / km) +40m 4:37 / km | |
| spiked:18/18c shoes: O-Mixed purple & black |
| Reverse chase reverse re-run. Pushing hard with John F. back and forth (he passed me at the end.) Worst time loss was ~6 seconds due to e-punch taking too long to beep and having to go back. |
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Sprint - Splits |
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Reverse Sprint - Splits |
Friday May 20 |
| Running (Paved, grass, with baby j) 34:43 [3] 3.5 mi (9:55 / mi) +25m 9:42 / mi | |
| shoes: R-Reebok White/Gray/Red |
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| Strength (Hip & Ankle) 5:00 [1] | |
| shoes: R-Reebok White/Gray/Red |
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Thursday May 19 |
| Running long (Grass, trails) 1:11:00 [2] 7.1 mi (10:00 / mi) | |
| shoes: R-Reebok White/Gray/Red |
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| Orienteering long (Course rerun) 1:00:00 [2] ** 4.5 km (13:20 / km) +190m 11:01 / km | |
| spiked:8/10c shoes: R-Reebok White/Gray/Red |
| Re-run part of Clem's Blue Mt. Joy (removing a few D.B. (Dabbler?) red streamers) in the middle of a 2+ hour run. The steep hills are much more slippery in running shoes. I did find the trail that leads down to 17 though, and now I know why I lost so much time. The trail leading down to 17 (and past it) was huge for those who found it. But the one below 17 that I tried to relocate from after missing the upper trail during the race is almost totally indistinguishable from (and less runnable than) the many deer trails that make up tiny 'trail' segments all over that hillside. |
Wednesday May 18 |
| Running (Paved, grass, with baby j) 43:00 [3] 4.3 mi (10:00 / mi) | |
| slept:10.0 shoes: R-Reebok White/Gray/Red |
| Was 2 effort part of the time.... |
| Strength (Hip & Ankle) 5:00 [1] | |
| shoes: R-Reebok White/Gray/Red |
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Tuesday May 17 |
| Running warm up/down (Paved, grass) 36:30 [2] 3.5 mi (10:26 / mi) +30m 10:09 / mi | |
| shoes: R-Reebok White/Gray/Red |
| 15:00 @2
2:35 up, then slight downhill @4
4:37 @2
2:33 same route @4
1:21 @2
2:03 long slight up, then short steeper up @4
3:35 @2
2:53 long slight up, then short steeper up (longer) @4
12:00@2, with 3x:10 striders @5 |
| Running intervals (Paved, grass) 10:04 [4] 1.3 mi (7:45 / mi) +80m 6:30 / mi | |
| shoes: R-Reebok White/Gray/Red |
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| Running intervals (Grass striders) 30 [5] 0.09 mi (5:33 / mi) | |
| shoes: R-Reebok White/Gray/Red |
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Monday May 16 |
| Running 57:00 [2] 6.0 mi (9:30 / mi) +20m 9:24 / mi | |
| shoes: R-Reebok White/Gray/Red |
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| Strength (Hip (IT)) 3:00 [1] | |
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Sunday May 15 |
| Orienteering (Sprint/White Streamering) 30:00 [2] *** 3 km (10:00 / km) | |
| spiked:20/24c shoes: O-Mixed purple & black |
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| Orienteering tempo (Sprint Re-run) 14:59 [4] *** 2.67 km (5:37 / km) +45m 5:11 / km | |
| spiked:17/18c shoes: O-Mixed purple & black |
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