Sunday Nov 19 |
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| Event: HVO/DVOA Dual Event
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| Event: Philadelphia Marathon
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 | Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi) +10m 9:42 / mi | |
| ahr:120 shoes: R-Reebok Light Blue |
| Unfocussed warm up |
| Orienteering race 55:38 [4] 9.13 km (6:06 / km) +300m 5:14 / km | |
| ahr:167 shoes: R-Reebok Light Blue |
| Had a hard time pushing full speed. Wasn't too bad though - HR-measured effort was between last Sat. & Sun. efforts. Hamstring fine, muscles in general were a little tired esp. in the middle.
Navigation good w/~1 min. total, incl. a 30-sec route choice error (didn't see a good around route) was the worst single error. |
| Running (Trails) 5:00 [2] 0.7 mi (7:08 / mi) | |
| shoes: R-Reebok Light Blue |
| Some downhill running on AJ's white course - he was 6:20/km on one leg (excluding the ~45 seconds planning...), and he was 4:48/km (GPS) on one 100m section down a trail. |
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Red - Splits |
Saturday Nov 18 |
| Running (Grass, paved) 28:03 [2] 2.8 mi (10:01 / mi) | |
| shoes: R-Reebok Light Blue |
| After long flight... |
Friday Nov 17 |
| Running 12:00 [2] 1.0 mi (12:00 / mi) | |
| shoes: R-Reebok Light Blue |
| Woke up, and worked a bit to wake up before running. But 'a bit' became 1.5 hours, so the run got scrunched to 12 minutes. Oops. |
Thursday Nov 16 |
| Running 47:02 [2] 6.84 km (6:53 / km) | |
| ahr:128 max:142 shoes: R-Reebok Light Blue |
| Canyon Rim & Canyon near Qualcomm San Diego. AM run, ~60 degrees at the rim/plateau, ~40 in the canyon, 200m away... |
Wednesday Nov 15 |
| Running (Trail) 39:51 [2] 6.53 km (6:06 / km) +20m 6:01 / km | |
| ahr:137 max:146 shoes: R-Reebok Light Blue |
| Torrey Pines - an old road trail from Sorrento West |
| Running warm up/down (Trail, paved) 22:50 [2] 3.43 km (6:39 / km) +20m 6:28 / km | |
| ahr:125 max:148 shoes: R-Reebok Light Blue |
| Trails btwn pacific center blvd & sorrento valley rd, 92121 |
| Running hills (Trail) 7:47 [4] 1.45 km (5:22 / km) +85m 4:09 / km | |
| ahr:169 max:175 shoes: R-Reebok Light Blue |
| A hill surge - was thinking I might take this week all easy, but it was getting dark & cold, so a quick run up made sense. |
Tuesday Nov 14 |
| Running (Paved/dirt) 17:00 [2] 1.7 mi (10:00 / mi) | |
| ahr:134 max:146 shoes: R-Reebok Light Blue |
| AM, Campbell Inn, North & back |
| Running hills 27:00 [1] 2.77 mi (9:45 / mi) +120m 8:35 / mi | |
| ahr:137 max:162 shoes: R-Reebok Light Blue |
| Hills on a treadmill. Slowly ramped the grade from 0-5%, then went up to 15% grade, 15 min/mile at one point... |
Monday Nov 13 |
| Running 22:24 [2] 3.79 km (5:55 / km) | |
| ahr:133 max:142 shoes: R-Reebok Light Blue |
| AM |