Sunday Sep 19 |
 | Orienteering 1:49:21 [4]8.5 km (12:52 / km) +280m 11:03 / km | |
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| Hemlock Overlook, Blue course. Nice woods, nice course, except for the last part through the really hilly/green/yucky area. Made a couple mistakes -- turned the wrong way on a hillside & had to run back, and a worse one, when I was almost on top of the control, didn't see it, and thought I was somewhere else -- did a largish loop and ended up in the same place but this time I saw the control. D'oh! Pretty slow mostly but felt strong, running up most of the hills. Great weather for o', around 70 & clear. :-) |
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Blue - Splits |
Friday Sep 17 |
| Cross training 35:40 [3] | |
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| Stair stepper at work. Worked up a nice sweat. Nasy conditions outside (tornados, rain, wind ...) so an indoor workout seemed the best choice. |
| Weights 15:00 [2] | |
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| Nautilus machines for the legs, wimpy 5-pound barbells for the arms. |
Wednesday Sep 15 |
| Trail 1:42:41 [3] | |
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| Great Falls: C&O Canal Towpath and other flat trails. Steady, but mostly light, rain. High 60s. The towpath was a bit muddy of course. It wasn't altogether pleasant but it wasn't bad. Mostly running about 9:30-10 min pace, according to the mile markers. Felt okay, not great. |
| Trail 38:27 [4] | |
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| Great Falls, MD uplands. After 100 minutes of running on the towpath etc, I did the test loop at a higher intensity. It was difficult to pick up the pace after so long of running in the rain -- knees were a bit stiff, and I was already tired of running. But, in addition to the physical training, it was a very good mental challenge. And I rose to it. My overall time for the test loop was my fastest yet, with 4 of the splits faster than the previous two times, one tied for best, and the other two second fastest. I wasn't sure how well I was running, but I was pushing it and I worked pretty hard. Pleased with the effort. Pretty tired, and of course, soaked, afterwards. |