Sunday Oct 29 |
 | Running warm up/down 6:10 [2]0.74 km (8:20 / km) +10m 7:48 / km | |
| ahr:134 max:152 shoes: O-Black/Green VJ Spikes |
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| Orienteering race 47:52 [4]*** 7.49 km (6:23 / km) +100m 5:59 / km | |
| ahr:161 max:174 spiked:15/19c shoes: O-Black/Green VJ Spikes |
| Fun & relatively easy course at Washington's crossing. Flat, fairly open in many parts, a nice little trail maze near the end.
Vadim was 44, Clem was 40. So I'm kinda slow still. |
| Orienteering warm up/down 14:31 [2]1.65 km (8:48 / km) +20m 8:18 / km | |
| ahr:127 max:145 shoes: O-Black/Green VJ Spikes |
| Warm-down & spectating on Vadim while he made a 20+ second mistake... I think I confused him a bit too as to why I was just standing around.
Overall, I pushed today's course as hard as the race two weeks ago, but I plan a lot less sitting over the next two days, so we'll see if the leg flares up as much as then, or if it handles the hard running better. |
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Red - Splits |
Saturday Oct 28 |
| Running 23:44 [2]*** 3.48 km (6:49 / km) +50m 6:22 / km | |
| ahr:135 max:148 shoes: R-Reebok Light Blue |
| Standard zig-zaging loop around the neighborhood. I used to call this orienteering, but I don't even bring a map any more... |
| Running hills 17:52 [2]2.5 km (7:09 / km) +80m 6:10 / km | |
| ahr:130 max:144 |
| Up & down a 120m, ~1-minute-long, ~8m climb hill nearby the house. Trying to keep HR/effort steady on the up & down but it was quite hard. |
Friday Oct 27 |
| Orienteering (Forest) 1:17:29 [2]*** 9.74 km (7:57 / km) +100m 7:34 / km | |
| ahr:136 max:149 25c shoes: O-Mixed purple & black |
| VF Fatlands Rememberance Challenge. Race had a 76 minute limit Score O' & I just picked up them all at a relatively easy pace. |
Thursday Oct 26 |
| Running 10:00 [2]1.0 mi (10:00 / mi) | |
| shoes: R-Reebok Light Blue |
| Warm up/down.
Also did elliptical & Stength to-be-logged... |
| Other Aerobic (Elliptical) 10:00 [2] | |
| ahr:120 shoes: R-Reebok Light Blue |
| Ave. 78rpm, level 5-7, ramp 10. |
| Strength 5:00 [1] | |
| shoes: R-Reebok Light Blue |
| 20 1-alt-leg pushups, hip squats, ankle rotations (helped loosen up the twist from previous days run.) |
Wednesday Oct 25 |
| Running warm up/down 7:55 [2]1.05 km (7:32 / km) | |
| ahr:138 max:155 shoes: O-Mixed purple & black |
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| Running tempo (Forest, trails) 20:45 [4]3.51 km (5:55 / km) +150m 4:52 / km | |
| ahr:164 max:173 shoes: O-Mixed purple & black |
| Slower than 2 weeks ago, with only minor excuses. More leaves on trail, a few crappy routes, clusters of kids blocking the trail... Probably about the same pace or so... |
| Running warm up/down 6:12 [2]0.82 km (7:34 / km) +10m 7:08 / km | |
| ahr:135 max:148 shoes: O-Mixed purple & black |
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| Running (Treadmill) 20:00 [2]2.0 mi (10:00 / mi) +16m 6:04 / km | |
| ahr:134 max:142 shoes: R-Reebok Light Blue |
| Cold, windy, and late at night, so I managed to run a little on the treadmill. |
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McKaig 3.3km - Splits |
Tuesday Oct 24 |
| Running (Trails, paved, forest) 1:00:35 [2]7.63 km (7:56 / km) +200m 7:01 / km | |
| ahr:130 max:150 shoes: R-Reebok Light Blue |
| There are lots of trails in the forest just north of 29 & the Schuykill (was going to post a link, but this library internet is so restricted it doesn't even allow cut'n'paste...)
HR suggests I was slacking a bit. |
| Running 12:00 [2]1.0 mi (11:59 / mi) | |
| shoes: R-Reebok Light Blue |
| Some on/off putzing around with AJ on a bike and in the yard... |
Monday Oct 23 |
| Orienteering (Trails @ Willows) 39:00 [2]5.22 km (7:28 / km) +50m 7:08 / km | |
| ahr:132 max:150 shoes: R-Reebok Light Blue |
| 9AM: Trails S of the main creek, mostly of them 3x. Just need to do a few of the middle trails a few more times, then I'll have triple-redundant GPS tracks for the Willows trails, and can make a significant improvement in the shapes of those trails. |
| Running (Paved) 28:48 [2]4.5 km (6:24 / km) +50m 6:04 / km | |
| ahr:134 max:155 slept:8.0 shoes: R-Reebok Light Blue |
| 2PM |