Sunday Jul 24 |
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| Event: DVOA Valley Forge Mt. Misery
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 | Running warm up/down (Warm up - no cooldown) 6:00 [2]1 km (6:00 / km) | |
| shoes: O' Black/Orange VJ Twisters |
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| Orienteering race 40:54 [4]*** 5.3 km (7:43 / km) +165m 6:41 / km | |
| spiked:12/18c shoes: O' Black/Orange VJ Twisters |
| Very good run esp. considered recent (ongoing) light illness. Mostly think it was just low mistakes (~1:30 total) and dealing with the heat better than others (drank and put water on head just before start, and at all 3 water stops.) |
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Red - Splits |
Friday Jul 22 |
| Running warm up/down 30:00 [2]3.0 mi (10:00 / mi) +30m 6:02 / km | |
| ahr:135 (sick) shoes: R-Reebok White/Gray/Red |
| Throat just a little sore, nose a little stuffy, right neck lymph node a little sore. About the same as yesterday (when I took the day off). Hopefully it won't get worse. |
| Strength (Pliometrics) 6:00 [5]0.5 mi (11:59 / mi) | |
| shoes: R-Reebok White/Gray/Red |
| Strides, Hamstrings, High Knees, Both, Leaps, Skips |
Thursday Jul 21 |
| Note | |
| slept:9.0 (sick) |
| Busy day and getting sick. |
Wednesday Jul 20 |
| Running warm up/down (Trails, forest) 45:00 [2]** 5.0 mi (9:00 / mi) | |
| spiked:7/7c shoes: O-Mixed purple & black |
| Warmup on training loop, then 8x35 second repeats in the forest. It's rather amazing how fast one can move in the forest at repeat pace. I suspect that's what the French did in their O-videos is repeat pace. Even the guy going off the cliff video. Throat just a tiny bit raw at the end of this workout, and right lymph sore. Will try to get a solid nights sleep and take lots of Vitamin C (placebo, perhaps....) |
| Running intervals (Repeats in forest) 4:30 [5]1.2 km (3:45 / km) | |
| shoes: O-Mixed purple & black |
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Tuesday Jul 19 |
| Running (Grass, paved) 25:00 [2]3.0 mi (8:20 / mi) +40m 4:58 / km | |
| ahr:140 shoes: R-Reebok White/Gray/Red |
| No HR monitor, but tried to push at pace I've been relearning is _2_ (HR ~145). Slacked a little off that pace.
In general, having motivational issues in the heat. I'm supposed to go out again soon (Wednesday). It's hot but the humidity is much better. Planning on ~45 minutes plus a few repeats in the forest. |
Monday Jul 18 |
| Running (Easy) 57:00 [2]6.0 mi (9:29 / mi) +100m 5:37 / km | |
| ahr:145 max:156 rhr:37 slept:8.5 shoes: R-Reebok White/Gray/Red |
| VF Park loop in early AM. ~75-80, and near 100% humidity. Totally soaked at end. |