Sunday Mar 4 |
 | Orienteering race 1:35:35 [4] 13.78 km (6:56 / km) +380m 6:06 / km | |
| ahr:164 max:175 shoes: O' Black/Orange VJ Twisters |
| Long race. Slower than yesterday despite still pushing, but body & brain held up pretty well - even Eric ran out of gas at the end, so I ended up 1st US, 3rd overall in the mid 90's with a few other typical-rivals back in the 100's & 110's.
As an aside, I fell on my right elbow/shoulder in every single race this weekend. And in the Ugly Mudder last weekend. That's one way to HTFU. |
| Running warm up/down 15:00 [2] 1.5 mi (10:00 / mi) | |
| shoes: O' Black/Orange VJ Twisters |
| Good warmup while waiting for starts to open, near zero cooldown. |
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Sunday: Blue M21 - Splits |
Saturday Mar 3 |
| Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi) +10m 9:42 / mi | |
| shoes: O-Black/Green VJ Spikes |
| Slacker on/off warmup |
| Orienteering race 40:07 [4] 5.26 km (7:38 / km) +205m 6:23 / km | |
| ahr:175 shoes: O-Black/Green VJ Spikes |
| Apparently had burned up most of my 'zip' yesterday as I felt that pushing hard did not result in high speed progress today. Still, was fairly clean - about 2 minutes or so with worse error of ~45 seconds at control where many others met the same fate - and so result was decent. |
| Running 30:00 [2] 3.0 mi (10:00 / mi) | |
| shoes: R-NB Grey Shoes |
| Cooldown, jogging some white with AJ, jogging some Trail O'. All on a beautiful 65 degree sunny day. |
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M21 WRE Blue - Splits |
Friday Mar 2 |
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| Event: BOK/US Team Umstead 007
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| Orienteering race (Sprint) 15:45 [5] 3 km (5:15 / km) | |
| ahr:175 max:185 |
| Hammered around a Sprint course at BOK. One mistake where many people made a similar mistake. Map was a bit weak near the control, but I think the biggest problem was people being pushed high by vegetation. People on a precise bearing did better. |
| Running 30:00 [2] 2.5 mi (12:00 / mi) | |
| shoes: O' Black/Orange VJ Twisters |
| 15 minutes warmup, 10 minute cooldown, some running with AJ on White. |
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Long Sprint - Splits |
Thursday Mar 1 |
| Note | |
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| I'm getting a sore throat... Great #$&*ing timing. Vit C, zinc, tea, gargling, etc...If this doesn't magically disappear in the next 24 hours, I'll be racing sick in events that I really need good scores on to contribute to my TT score. I guess that's only one of 4, but it sucks. I may have to drive to OCIN to try to get more non-sick A-events in, but it's going to be hard to haul the kids again. Hopefully.. |
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| C • That's not good at all, but I ... 3 |
| Running (Paved, grass) 25:00 [2] 2.5 mi (10:00 / mi) | |
| shoes: R-NB Grey Shoes |
| Short run in the afternoon, before setting out for the long drive. |
Wednesday Feb 28 |
| Running (Dirt, muddy grass) 56:10 [2] 8.87 km (6:20 / km) +95m 6:01 / km | |
| ahr:128 max:149 shoes: R-NB Grey Shoes |
| Light loop - resting for this weekend. |
Tuesday Feb 27 |
| Running warm up/down 32:21 [2] 4.7 km (6:53 / km) +40m 6:36 / km | |
| ahr:125 shoes: O-VJ Integrator Cleats |
| Snowy, icy, warmup. R-calf sore, so only did 3 of planned 7 hill intervals, then massaged out calf and planned 30 minutes more later. |
| Running hills 10:00 [4] 2 km (5:00 / km) +128m 3:47 / km | |
| ahr:160 max:174 shoes: O-VJ Integrator Cleats |
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| Running (Treadmill) 30:00 [2] 3.5 mi (8:34 / mi) | |
| shoes: R-Nike Blue & White |
| at 9 pm. Massaged out R-calf again. It's still sore, but not as bad as this morning. Should be fine for this weekend, I presume.
XM comedy radio helps the minutes go by. (Still haven't moved things so I can watch TV as I run.) |
| Note | |
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| 1yr Volume is 245hr, 143rd place. Up 17hr, and 4 places since 1/31.
62 hr. of training in 58 days so far this year, so I've got a very slim buffer ahead of the 1 hour per day average...
I have still trained every day this year. |
Monday Feb 26 |
| Running 34:00 [2] 3.4 mi (10:00 / mi) +40m 9:39 / mi | |
| shoes: R-NB Grey Shoes |
| Snow/ice run. Slippery as heck in regular shoes, so I went to pavement for the loop back. |