Friday Nov 16 |
 | Running tempo 31:47 [4]5.0 mi (6:21 / mi) +120m 3:41 / km | |
| ahr:167 max:175 shoes: R-NB 531's |
| The VF 5 mile loop. I've got to check if this a PR. I think I did beat speedy's PR by a few seconds. Update: I didn't. I tied according to AP, and he says that had some round-up error, so he's still faster. Next time I'll have to race Clem or someone. |
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| C • Good, very good.
NIce ti... 5 |
| Strength 5:00 [1] | |
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| Hip/Ankle, plus Pineapple for L-ham (a little sore the past week or two), L-calf (minor), R-IT (currently minor) |
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| C • Pineapple and ham 2 |
| Running warm up/down 33:51 [2]5.7 km (5:56 / km) | |
| ahr:132 max:143 shoes: R-NB 531's |
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Valley Forge 5 mile loop - Splits |
Thursday Nov 15 |
| Running 45:00 [2]5.0 mi (9:00 / mi) | |
| shoes: R-NB 531's |
| Some loop w/Angelica. Need to check my watch |
Wednesday Nov 14 |
| Note | |
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| So on Monday morning, attackpoint was down. Maybe for an hour. And I was on my way to update my event announcement for the VF Marathon. I'm not only using AP as training log/blog, and discussion/posting, but also now for my event announcement pages. And when AP was down, all I could do was ask KW, nicely, to please take a look. This isn't even a service we pay for, so it could all be gone... So I decided I should pay for it, to do a little bit to keep this worth KW's while in maintaining. |
| Running long 2:29:53 [2]25.26 km (5:56 / km) +480m 5:25 / km | |
| ahr:131 max:144 shoes: R-NB 531's |
| VF Marathon, 1st half, backwards, plus my house-to-# 5 and back. Only 2:22 on route, and I took some wimpy routes that I'd short cut in the race. |
Tuesday Nov 13 |
| Running 33:25 [2]6.08 km (5:30 / km) +53m 5:16 / km | |
| ahr:137 max:155 shoes: R-NB 531's |
| Trying to check-out/remember where the nice trail was below RiverCrest. I think I found it, but it needs another week of leaf shedding to be ideal (so you can see all the little waterfalls better. |
| Running warm up/down 12:23 [2]2.68 km (4:37 / km) +0m 4:37 / km | |
| ahr:135 max:147 shoes: R-NB 531's |
| On the track, lit by 4 of 6 lights. Could be worse. |
| Running intervals (Track) 34:55  7.96 km (4:23 / km) +0m 4:23 / km | |
| ahr:151 max:174 shoes: R-NB 531's |
| 5x1km:
3:48, 3:44, 3:48, 3:41, 3:39
then a 200 in 38
I did the last 2x1km partly with other people, which helped. |
Monday Nov 12 |
| Running 46:28 [2]5.0 mi (9:16 / mi) +150m 5:17 / km | |
| shoes: R-NB 531's |
| Slacking on my log a bit, sorry. Did run this weekend, but not as fast as my DVOA ranking hoped I would. I think the large amount of road & trail running wasn't quite as relatively-fast for me as the normal forest races.
Still, it was a very fun race with route choice galore, most of which I did okay. And I did one really strange mini-route, and didn't notice until after...
BTW, it sounds like Lacho & Iliana may come up to the VF Marathon |
Sunday Nov 11 |
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| Event: DVOA - Ridley Creek
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| Orienteering race 2:11:23  *** 23.83 km (5:31 / km) +610m 4:53 / km | |
| ahr:156 max:172 27c shoes: R-NB 531's |
| DVOA Long O' Champs, set by Clem. Very nicely done. Took 1st DVOA, but Lacho got my by 6 minutes (after being nearly the same half way), and Vadim was awfully close given his injury & relative rest associated therewith. Iliana was less than 20 minutes behind. Used GPS+RouteGadget for the first time. But no one else posted routes. Lacho, Iliana & I did discuss though. |
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| C • I've posted mine, but I did... 1 |
| Running warm up/down 6:00 [2]1 km (6:00 / km) +20m 5:27 / km | |
| shoes: O-VJ Integrator Spikes |
| Warmup only... Too wasted for cooldown |
Saturday Nov 10 |
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| Event: Venice Street O
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| Note | |
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| Cleaning up the US Champs maps, I just noticed that there was substantial overlap between the Day 1 and Day 2 Blue courses. Day 2 5-11 is a loop over the same area as Day 1 3-12, and the purple lines cross 6 times.
This is the first time I've ever had cross-over from Day 1 and Day 2 and didn't notice it. I think it's because this event took so much focus on the detailed navigation & because with all the parallel features, crossing the same hill/feature at 30-degrees different on Day 2 it looks different enough that it could be anywhere... Interesting. |
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| C • Crossover 2 |
| Running 24:43  *** 4.27 km (5:47 / km) +58m 5:25 / km | |
| ahr:99 max:140 shoes: R-NB 531's |
| Mostly little spurts between places I was standing while field checking Wilson park. It's definitely complete enough for the Marathon. |