Sunday Dec 16 |
 | Running 13:30 [1] 1.76 km (7:40 / km) +15m 7:21 / km | |
| ahr:115 max:134 shoes: R-NB 531's |
| I've used this loop before when trying to recover from injury. This time it was just for recovery from the VFM. Started out at >10min/km pace, on pavement, but by the end I was up to sub 6 min/km pace, and I felt much better after. |
Saturday Dec 15 |
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| Event: Valley Forge Battle to the End O' Marathon
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| Orienteering race 4:39:44  ** 46.35 km (6:02 / km) +700m 5:37 / km | |
| ahr:149 max:165 shoes: O-VJ Integrator Cleats |
| Valley Forge Marathon. Clem was the man today. Ross hammered around the first 2.5 hours with Clem not far behind. Then Ross ran out of gas and Clem continued the pace for 4:10:41 - 5:56/km for the O'distance of 42.2km
I started late and tried a strategy of running at HR 145-150 or so for the entire race. Unfortunately, this ended up being far too easy for the first half - and it did get hard by the last 1/4, but I was already 19 minutes behind after the 1st. half. I gained a few minutes on Lacho & Ross from there, but lost more to Clem.
I'm looking forward to running the mass start, with Angelica (who, very untimely, was too sick to run today), at the Fair Hill Orienteering Marathon next December... |
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| C • Did I read that correctly? 8 |
| Orienteering 40:00 [2] ** 5.5 km (7:16 / km) +50m 6:57 / km | |
| ahr:125 shoes: R-NB 531's |
| Control pickup. Jogged mostly. Not fast though. We got all but one bag from the woods same day. That was nice. |
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| C • Did we forget one? 7 |
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Marathon - Splits |
Friday Dec 14 |
| Orienteering 1:18:00 [2] ** 13 km (6:00 / km) +170m 5:38 / km | |
| ahr:140 max:156 shoes: R-NB 531's |
| VFM control hanging, while sick a bit. Didn't eat a good lunch either - little appetite due to my cold, and event prep. work and I didn't force enough food down, so I was weak by the end of the 2nd loop. Thankfully I only had to set the Chesterbrook map controls and later # 4, due to plenty of help from Dasha, Randy & Jim Eagleton. |
Thursday Dec 13 |
| Orienteering 39:00 [2] ** 6.5 km (6:00 / km) +100m 5:34 / km | |
| shoes: O-VJ Integrator Cleats |
| A local loop, actually checking streamers for the VFM. All 6 that I checked were there. Tomorrow is hanging day, some relatively nice weather for that, and 3 volunteers so I needn't run for 8 hours. Good thing considering I've got a cold. |
Wednesday Dec 12 |
| Orienteering 19:10 [2] ** 3.23 km (5:56 / km) +57m 5:27 / km | |
| ahr:134 max:158 shoes: R-NB 531's |
| Streamered last few controls I plan to streamer for VFM.
Again, short run due to cold. (Mild sore throat, sneezing, congestion...) |
Tuesday Dec 11 |
| Orienteering 18:15 [2] ** 3.22 km (5:40 / km) +43m 5:19 / km | |
| ahr:137 max:149 shoes: R-NB 531's |
| Streamered 3 controls for VFM.
I was planning to skip, or do light intervals today, but the onset of a cold last night reduced that further, then my bad planning reduced it even further. |
Monday Dec 10 |
| Orienteering 30:47 [2] ** 5.56 km (5:32 / km) +75m 5:11 / km | |
| ahr:131 max:144 shoes: R-NB 531's |
| Streamering the VFM loop nearest my house. |