Sunday Sep 30 |
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| Event: DVOA Fair Hill
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 | Orienteering 15:00 [2] 1.5 km (10:00 / km) +100m 7:30 / km | |
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| A little control pickup at the end of Fair HIll was on my way to pick up the last 2 controls of Orange and, for the 5th and final time, yelled "Robert" (Frank) who was out over 3 hours on Orange, and I heard "Yeah..." As he was almost done, I didn't pick up those last two controls... |
| Running warm up/down 6:39 [2] 1.09 km (6:06 / km) +3m 6:01 / km | |
| ahr:121 |
| Warmup in lots of little pieces - warmed up partly in new O' shoes then decided that would be bad to race in them... |
| Orienteering race 1:22:59  14.83 km (5:36 / km) +335m 5:02 / km | |
| ahr:160 max:175 shoes: O-VJ Integrator Cleats |
| AHR really low for a Race. Not sure why I couldn't keep it higher. Time was still okay vs. competition. Had about 5-6 minutes of errors with 90 seconds lost exiting 4-5 stuck in lots of bad green, and 1 minute on an extra loop where I entered the forest on the wrong trail coming into 17 - right road route took me 14 minutes with that error. |
| Orienteering 27:03  4 km (6:46 / km) +100m 6:01 / km | |
| max:138 shoes: R-NB White Shoe (531's)s |
| Running portion of AJ's white course (part w/HR>110) - just keeping up w/AJ on White isn't zero effort any more, and he's doing a bunch of navigation all by himself now, with help needed on only 2 of the 10 controls. |
Saturday Sep 29 |
| Running 20:44 [2] 3.73 km (5:34 / km) +48m 5:13 / km | |
| ahr:127 max:141 shoes: R-NB White Shoe (531's)s |
| Little loop near home before long, fun day at 6-Flags. Did the tallest/fastest roller coaster in the world. In the front seat. Once, even though the lines were quite short. |
Friday Sep 28 |
| Running hills 29:20 [4] 5 km (5:52 / km) +640m 3:35 / km | |
| ahr:165 shoes: R-NB White Shoe (531's)s |
| 8 x VF Mt. Misery - times ranged from 3:34 to 3:44, averaging 3:40. HR suggests I was slacking a bit, but it felt pretty hard... |
| Running warm up/down 58:00 [2] 9 km (6:27 / km) +100m 6:06 / km | |
| ahr:165 shoes: R-NB White Shoe (531's)s |
| To/from home & downhills |
Thursday Sep 27 |
| Running 52:00 [2] 8.3 km (6:16 / km) | |
| shoes: R-NB White Shoe (531's)s |
| Trails, GPS marked some trail intervals for Angelica & Tom |
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| C • Save this 2 |
Wednesday Sep 26 |
| Running long 1:57:00 [2] 19 km (6:09 / km) +200m 5:51 / km | |
| shoes: R-NB White Shoe (531's)s |
| Loop around VF park. Got really tired. Apparently it was pretty hot today, RF near 90 when I finished. Drank a lot (3 stops). Head fine. |
Tuesday Sep 25 |
| Running 6:23 [2] 0.98 km (6:31 / km) | |
| shoes: R-NB White Shoe (531's)s |
| Morning warmup |
| Strength 5:00 [1] | |
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| Hip & Ankle |
| Running warm up/down 59:00 [2] 9.61 km (6:08 / km) +120m 5:47 / km | |
| ahr:138 shoes: R-NB White Shoe (531's)s |
| Wilson Park->CHS track
CHS track->Home |
| Running intervals 28:03  6.71 km (4:11 / km) | |
| ahr:165 max:182 shoes: R-NB White Shoe (531's)s |
| Track 6x800 & intra 300m's jogging
2:55, 2:55, 2:51, 2:57, 2:50, 2:59 |
Monday Sep 24 |
| Running (Trails, Grass) 59:58 [2] 6.0 mi (10:00 / mi) | |
| shoes: R-NB White Shoe (531's)s |
| Wow my log is behind. Had a very good week incl. 4th in SS Finals & 1st in US Relay Champs! Will update soon. |