Sunday Jul 15 |
 | Orienteering 1:00:00  6 km (10:00 / km) +220m 8:27 / km | |
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| Scouting sites for July 22nd event |
Saturday Jul 14 |
| Running 53:31 [2] 8.92 km (6:00 / km) +150m 5:32 / km | |
| shoes: R-NB White Shoe (531's)s |
| Home to VF Park w/Angelica & Wrongway. Some minor course checking incl. noticing a trail on Orange had completely disappeared. This is actually good, because it makes the course a little more Orange (than yellow) but it does make people go downhill through stiltgrass. May they take care... |
Friday Jul 13 |
| Running 13:49 [2] 2.41 km (5:44 / km) +43m 5:16 / km | |
| ahr:133 max:143 shoes: R-NB White Shoe (531's)s |
| Early morning wake & stretch. |
| Running warm up/down 24:31 [2] 4.21 km (5:49 / km) +55m 5:28 / km | |
| ahr:143 max:155 shoes: O-VJ Integrator Cleats |
| To/from start of VF Mt. Joy event |
| Orienteering tempo 1:06:35  *** 10.98 km (6:04 / km) +360m 5:13 / km | |
| ahr:163 max:179 shoes: O-VJ Integrator Cleats |
| VF Mt. Joy Red pre-run - length is about right |
Thursday Jul 12 |
| Running 50:00 [2] 5.0 mi (10:00 / mi) | |
| shoes: R-NB White Shoe (531's)s |
| I do not recall, but I do remember I ran... |
Wednesday Jul 11 |
| Running 24:05 [2] 4.21 km (5:43 / km) +40m 5:28 / km | |
| ahr:130 shoes: R-NB White Shoe (531's)s |
| AM run around the neighborhood, in case our plan for evening run at VF Striders was interrupted. |
| Running intervals 34:33  6.24 km (5:32 / km) +3510m 1:27 / km | |
| ahr:144 max:168 shoes: R-NB White Shoe (531's)s |
| ... which it was, by thunderstorms, so I ran early afternoon instead, and did a few surges in the forest on the hillside of Mt. Misery |
Tuesday Jul 10 |
| Running 59:36 [2] 9.16 km (6:30 / km) +240m 5:45 / km | |
| shoes: R-NB White Shoe (531's)s |
| Very hard time getting motivated for 2nd hot, early morning (well, 7:45am) run in a row. Saw Randy by chance and ran with him for a bit till he was done, then ran up a hill. |
Monday Jul 9 |
| Orienteering 55:38 [2] *** 7.81 km (7:07 / km) +200m 6:19 / km | |
| ahr:136 max:154 slept:8.0 shoes: R-NB White Shoe (531's)s |
| 7:30am start (77 degrees), 8:30 finish (82 degrees...) Scouting for VF Mt. Joy again. More general scouting than last Friday (which was more control-site confirmation) - so managed to keep HR reasonable most of the time.
On a very positive note, while my R-knee was a little sore today, it was so unnoticable yesterday I forgot about it completely before, during & after yesterday's race. |