Sunday Mar 11 |
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| Event: Valley Goat III
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 | Running warm up/down 15:00 [2]1.5 mi (10:00 / mi) | |
| shoes: O-Black/Green VJ Spikes |
| Moderate warmup & cooldown at VF Goat III |
| Orienteering race 1:37:19 [4]*** 15 km (6:29 / km) +300m 5:54 / km | |
| shoes: O-Black/Green VJ Spikes |
| Long tough Valley Goat this year, with some rugged hillsides that offered good route choice. Had a bit of sloppiness, and a few good decisions and a few bad. Nothing terrible. Managed to hang-with, and, for about 10 minutes in the middle, lead the top-3 pack of myself, John F & Vadim, so good physically.
After retying shoes at ~2/3 of the way, I never made up lost ground (25 seconds?) on Vadim, but managed not to lose much either until a route choice (to a slick muddy trail) and slow attack near the end (:30 lost). Overall a good race, but I'm definitely slower than John F - every once in a while (e.g. when he got behind due to route choice, or care not to push too hard on a hill) he turned on the gas, and had a good 5-10% speed advantage over Vadim & I. |
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Long - Splits |
Saturday Mar 10 |
| Running 1:12:00 [3]7.0 mi (10:16 / mi) +200m 5:52 / km | |
| shoes: R-NB Grey Shoes |
| VF park, Mt. Joy + Mt. Misery loop with Vadim, faster than I normally would run the day before a race that matters. I guess Sunday doesn't matter _that_ much. |
Friday Mar 9 |
| Running long 1:39:43 [2]17.47 km (5:42 / km) +200m 5:24 / km | |
| ahr:135 max:151 shoes: R-NB Grey Shoes |
| Fatlands, some with Angelica & Jackie, and an Audubon loop. |
Thursday Mar 8 |
| Running warm up/down (Paved) 24:00 [2]4.4 km (5:27 / km) +40m 5:13 / km | |
| shoes: R-NB Grey Shoes |
| in PM Loops near home. Watching 3 kids (10, 6, and 4, while they were watching a movie), I'd stop in and check every 3 minute lap. How's my parenting? ;) |
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| C • I would say your parenting is ... 2 |
| Strength (Core, Hip, Ankle) 10:00 [1] | |
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| 16 1-leg pushups, 80 crunches, 40e 1-leg stair-down squats, 100e ankles |
| Running intervals 20:13 [4]3.0 mi (6:43 / mi) +45m 4:00 / km | |
| ahr:166 max:175 slept:7.3 shoes: O-VJ Integrator Cleats |
| In AM.
3x1 mile along the Valley Creek Trail (Gmaps says 1.002 miles, Forerunner says 0.98 miles...) Gravel/dirt travel with ~15m climb, mostly at the end. Plus 1 inch of snow from yesterday. (Sunny and cold today.) |
| Running warm up/down 1:00:30 [2]8.97 km (6:45 / km) +60m 6:32 / km | |
| ahr:137 shoes: O-VJ Integrator Cleats |
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Wednesday Mar 7 |
| Running 1:22:27 [2]14.53 mi (5:41 / mi) +120m 3:26 / km | |
| ahr:134 max:150 shoes: R-NB Grey Shoes |
| Wash HQ to Summerhill & back with AK. Didn't see any FSBO's... |
| Note | |
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| Thanks Sandy, for arranging a few forest training events this winter, and of course Vadim & Clem for continuing to kick my ***. Both of these helped with my BOK event result, which moved my USOF ranking up from 62nd to 25th...
Now if only I can continue proper training, which has faltered a bit this week.
Planning to do ~80, including 3xmile on the Valley Creek trail in the morning, and then maybe 30 minutes + strength in the PM (tomorrow). And then a 2.5 hour run on Friday when it's warmer and hopefully more snow-free. |
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| C • Nice to see you moving up the ... 2 |
Tuesday Mar 6 |
| Strength (Hip & Ankle) 5:00 [1] | |
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| Sweet - they input all the BOK results from Epunch into AP. And I just climbed back past PG & Joe (& Samantha - just noticed) on the AP rankings. I wonder how I'll fare at http://www.usof-rankings.org/ ... Reasonably good - and still 1/2 of my first run back (69 pts. at Sprint at NAOC) still counts. When that's out I'll be close to 89 pts... (USOF). |
| Strength 4:00 [1] | |
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| 12x1-legged pushups
80xcrunches (40 center, 20 l, 20 r) |
| Running 35:00 [2]4.0 mi (8:44 / mi) | |
| shoes: R-NB Grey Shoes |
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| Running hills 15:00 [4]1.67 mi (8:59 / mi) +250m 3:49 / km | |
| shoes: R-NB Grey Shoes |
| 2x7min+:40 |
Monday Mar 5 |
| Running 11:30 [2]1.15 mi (10:00 / mi) | |
| shoes: R-NB Grey Shoes |
| A bit outdoors, then treadmill, then indoors. And only racked up 11 minutes. It was cold this morning. Will try to do a bit more in the afternoon. Overall a decent weekend of O' results. 3rd, 5th, & 3rd; US place: 2nd, 2nd & 1st.
Competition was far less fierce than it will be at the Trials, so I've still got to work hard on fitness to get a few % faster by the Trials. |
| Running 14:03 [2]1.41 mi (9:58 / mi) | |
| shoes: R-NB Grey Shoes |
| Just a bit more putzing around later in the day to make my goal of 25 minutes. (50 minute plan /2 due to cold.)
Speaking of which, my results this past weekend are way better than I was expected after getting cold symptoms on Thursday. I was definitely congested, mild sore throaty, and mildly coughing throughout the weekend, and am still so a bit today, but if anything, I'm a little better this evening. I seem to have run through this cold pretty much fine (although perhaps it is too early to tell.) |