Saturday Jun 28 |
 | Orienteering 1:45:00 [2]*** | |
| shoes: Falcon spikes 2007 |
| Hanging controls for Sunday. Still noting a few map refinements in my mind to be added to the base map prior to printing.
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Monday Jun 23 |
| Orienteering 45:00  **** 4.23 km (10:38 / km) +90m 9:37 / km | |
| ahr:142 max:169 spiked:16/19c shoes: Inov-8 MudClaws |
| Pre-running one of this weekend's sprints courses and part of the second one. Still a couple of map corrections to make, had mis-hung one of the streamers.
Should be runnable in under 18 minutes - 2.2 km.
Was very wet - off and on thunderstorms for most of the past 24 hours. Marshes pretty full, leaves and branches very wet also, so got soaked in short order. Felt good to be out in the woods pushing it.
Took it easy around the first third of the second sprint, stopped a few times to figure out what was screwed up with the map.
Cut it short to do...
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| Run intervals (trail) 2:40 [5]0.6 km (4:27 / km) +40m 3:20 / km | |
| ahr:144 max:170 shoes: Inov-8 MudClaws |
| 4x 160 m intervals up the trail from the upper parking up to the power lines. Would have done more, but there were 2 women with 4 dogs they didn't seem interested in keeping under control. "They're friendly, just loud..."
Yeah , when you're trying to do hill intervals, it really messes you up to have dogs darting around underfoot barking and stuff.
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Sunday Jun 22 |
| Upper Body (construction) 1:00:00 [3] | |
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| About 3.5 hours of work at in-laws, tearing off the old decking, as my father in-law was cutting and placing the new stuff. Using a 4x4 from below to pop the nails up, so I could get them with a pry bar. Trying to salvage as much as I can to re-use as a ground level surface under my deck - covering the sand and muck..
Shoulders and back got trashed. |