Saturday Aug 20 |
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| Event: 2005 PNWOF and 2005 USA Champs
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 | Orienteering race (Rerun) 34:54 [4]6.2 km (5:38 / km) +250m 4:41 / km | |
| shoes: O' Black/Orange VJ Twisters |
| VF Mt. Misery Red rerun - gave Clem 2 minutes and tried to catch him. Amazing how much faster we were than duing the actual race. My actualy race errors were ~2 minutes, but I beat my time by ~6 minutes. I guess I was reading the map a little during the race, but I thought I'd become more efficient than that. Not that my actual race result was bad - it was actually one of my better races of the season. AttPt suggests I'd get ~113.8 points had I done this pace on my first race. |
| Orienteering warm up/down 45:00 [2]*** 6 km (7:30 / km) +300m 6:00 / km | |
| spiked:7/7c shoes: O' Black/Orange VJ Twisters |
| Setting a few flags, then looking for WW |
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Red - Splits |
Friday Aug 19 |
| Running 52:00 [2]5.78 mi (8:59 / mi) | |
| shoes: R-Reebok White/Gray/Red |
| Neighborhood loop |
| Running intervals (Strides) 1:00 [5]0.38 km (2:38 / km) +0m 2:38 / km | |
| shoes: R-Reebok White/Gray/Red |
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Red - Splits |
Thursday Aug 18 |
| Running long 1:50:00 [2]11.0 mi (10:00 / mi) +400m 5:35 / km | |
| shoes: O-Mixed purple & black |
| Loop at VF, incl. a (slow) rerun of the Mt. Misery Red |
Wednesday Aug 17 |
| Running (Grass, paved) 41:51 [2]4.41 mi (9:29 / mi) +80m 5:35 / km | |
| shoes: R-Reebok White/Gray/Red |
| Neighborhood loop, climbing hills where possible. Found new trail segment along a creek I didn't know existed. Not sure whether it's public though. |
| Running intervals (Strides) 30 [5]0.09 mi (5:33 / mi) | |
| shoes: R-Reebok White/Gray/Red |
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| Strength (Hip & Ankle) 5:00 [1] | |
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| Note | |
| (sick) |
| About 2pm I felt a little twinge in the right neck lymph node area, and by 10pm it was tough to swallow. Not quite as bad on the morning of 8/18. Odd that this sucker keeps going away and coming back. Should I make another doc. appt. only to cancel again when it's better the day I'm supposed to go in? |
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| C • 3 |
Tuesday Aug 16 |
| Running intervals (8x~700, grass) 24:00 [4]5.6 km (4:17 / km) +80m 4:00 / km | |
| slept:7.0 shoes: O-Mixed purple & black |
| Grassy loop with a few small hills near Glenn Rose catch basin. O'shoes & ankle tape. Twisting left ankle once - not bad, but thinking I should tape a little tighter as it didn't seem to help at all.
3:05, 3:03, 3:02, 3:01, 2:58, 2:57, 2:56, 2:50 |
| Running warm up/down (And intra. Grass.) 45:26 [2]5.05 mi (8:59 / mi) | |
| shoes: O-Mixed purple & black |
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Monday Aug 15 |
| Note | |
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| Aside from orienteering races, I have run 3 hours in the last 18 days. Yeah, I was a little sick, but still that's bad training. Really bad. Kick.... |
| Running (Grass/Trail/Paved) 34:00 [2]3.78 mi (8:59 / mi) | |
| shoes: R-Reebok White/Gray/Red |
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| Running intervals (Strides (Paved/grass)) 1:00 [5]0.2 mi (4:59 / mi) | |
| shoes: R-Reebok White/Gray/Red |
| 4x15 seconds, within run |
| Strength (Hip & Ankle) 5:00 [1] | |
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Sunday Aug 14 |
| Running warm up/down 15:00 [3]1.67 mi (8:59 / mi) | |
| shoes: O-Black/Green VJ Spikes |
| Reasonable warmup and cooldown. Cooldown incl. starting Green with Angelica. I think she was running faster than I was out of the starting blocks... |
| Orienteering race 1:22:00 [4]9.3 km (8:49 / km) +250m 7:46 / km | |
| shoes: O-Black/Green VJ Spikes |
| Started a bit slow, as it was really hot (~90 w/80%humidity). Maintained pace okay, but it was apparently a bad pace. Eddie went by and I couldn't keep up at all. Had a breif attack of the shivers while trying. I did have milk (and cereal) for breakfast, which I don't think helps me at all. Although cooler weather would do much more than skipping the milk.
How much did I sweat? Well, I drank about 2 liters in the 2 hours before the race, and about 4 more liters in the 4 hours after the race, before I finally had to pee.
BTW, my throat was recovering a bit this morning, an was totally fine in the evening after the race. Go figure. I think I'll skip the doc. appt I made for tomorrow. - Cancelled. |
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Blue - Splits |