Sunday Jun 3 |
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| Event: QOC Beer Chase
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 | Running race 5:34 [4] 1.0 mi (5:34 / mi) vdot: 52.6 | |
| ahr:173 max:183 shoes: R-NB Grey Shoes |
| PR. Somewhat behind Hill...
Was trying to decide between a 5-mile tempo run, or a 1-mile PR attempt, and partly due to humidity, and partly due to Hill & Sam's recent time-trials, I opted for the latter.
By myself on the track I was aiming for 20sec 100's = 5:22mile, but I fell off that a bit running 1:22, 1:24, 1:24, 1:21. Which added to 5:31.3, just ahead of Hill, but then there's the 9 more meters which I hadn't done the math for... So at ~5:34, I crossed the 1609 line, just behind Hill's time.
Next time I need to do this with other people. |
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| C • Weirdly low PR 10 |
| Running warm up/down 30:09 [2] 5 km (6:02 / km) +50m 5:45 / km | |
| ahr:137 shoes: R-NB Grey Shoes |
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| Running (Paved, Grass) 1:00:03 [2] 10.91 km (5:30 / km) +80m 5:19 / km | |
| shoes: R-NB Grey Shoes |
| PM-run: KoP street painting in some rain that kept on coming. |
Saturday Jun 2 |
| Running (Grass + treadmill) 40:00 [2] 7 km (5:43 / km) +50m 5:31 / km | |
| ahr:135 max:145 shoes: R-NB Grey Shoes |
| Did the last bit indoors on a treadmill. Should've run in the morning when it was cooler. May try for a mile PR tomorrow, given the recent Saeger times (at & below my current PR...) |
Friday Jun 1 |
| Running intervals (Trails) 14:36 [4] 3.23 km (4:31 / km) +30m 4:19 / km | |
| ahr:164 max:173 shoes: R-NB Grey Shoes |
| 1 min on, 1 min off, x15, on trails at VF Fatlands |
| Running warm up/down (Trails) 1:05:38 [2] 11.61 km (5:39 / km) +50m 5:32 / km | |
| ahr:139 shoes: R-NB Grey Shoes |
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Thursday May 31 |
| Running (Trails) 54:08 [2] 5.0 mi (10:50 / mi) +50m 10:30 / mi | |
| shoes: R-NB Grey Shoes |
| Loop at VF Mt. Joy area. |
Wednesday May 30 |
| Running long (Trails) 2:14:00 [2] 12.0 mi (11:10 / mi) | |
| shoes: R-NB Grey Shoes |
| Phoenixville to Port Providence, to RiverCrest, where the Golf course vending machine provided a double-prize of Diet Coke along with the Lemon Powerade I paid for. Then to Upper Schuykill Valley Park, then the SW side of the Schuykill on the River trail, which had been nicely widened (veg. cleared) by a tractor, plus weed-wackers and chainsaws since last week. Picked up a soft pretzel at 2:10 into the run, but the run ended soon after because I had to pick up Oriana, and I'd spent too long clearing debris from some flooded runoff crossings along the Canal. |
Tuesday May 29 |
| Running (Trails) 1:13:45 [2] 7.0 mi (10:32 / mi) +200m 9:41 / mi | |
| shoes: R-NB Grey Shoes |
| Mt. Joy & Misery loops, mostly with Mike Bertram in the lead, who I ran into by accident about 7 minutes into the run. Some interesting discussion about the need to update some existing maps, like Brandywyne & Fatlands, to not only help the competitors have a better day, but the course setter volunteers have an easier time... I'm in the middle of a (slow) Willows update, then I may help w/Fatlands?? (6328, 5/30, 3pm) |
Monday May 28 |
| Orienteering tempo 1:00:00 [4] 7 km (8:34 / km) +40m 8:20 / km | |
| shoes: O-VJ Integrator Cleats |
| Watergap, Farsta-relay Jukola training for DVOA team. Helped be a rabbit a bit. On the first leg, Clem really ran hard for the first 3 minutes and I could not keep up, despite trying to do so w/o reading the map. I've really got to work on my short-pace. Perhaps my short-pace-in-forest too. I think I might be wimpy about pushing too hard through ground/low-veg. where I'm not sure what I'm going to trip over... Maybe after my R-Achilles heals (to sore spot seems to be getting smaller with some massage...?) |
| Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi) | |
| shoes: O-VJ Integrator Cleats |
| Some jogging between and after intervals. Didn't allow enough time in advance. |