Saturday Sep 22 |
 | Running 16:00 [3] | |
| slept:7.5 shoes: Brooks Adrenaline GTS7-1 |
| Busy day, so snuck out for some speed play in the neighborhood |
| Running intervals 8:00 [4] | |
| shoes: Brooks Adrenaline GTS7-1 |
| push 30-90sec, then ~60s recovery |
| Strength (itb and core) 15:00 [1] | |
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Friday Sep 21 |
| BikeCommute 1:00:00 [3] | |
| slept:8.0 weight:173.5lbs |
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Wednesday Sep 19 |
| Running 45:10 [3] | |
| slept:8.0 shoes: Brooks Adrenaline GTS7-1 |
| from sunoco. 32 in (easy), then total of 5940, with 2 tempos of 7:10 and 8:40 with 1:40 jog between. |
| Running tempo 13:50 [3] | |
| shoes: Brooks Adrenaline GTS7-1 |
| the two pushes |
Tuesday Sep 18 |
| BikeCommute 55:00 [3] | |
| slept:6.0 |
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Monday Sep 17 |
| BikeCommute 40:00 [2] | |
| slept:7.0 |
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| Strength 5:00 [1] | |
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Sunday Sep 16 |
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| Event: Cuyahoga Valley Billygoat
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| Orienteering race 2:00:45 [4] *** 10.7 km (11:17 / km) +410m 9:28 / km | |
| spiked:15/27c rhr:44 slept:7.0 weight:172.5lbs shoes: Innov-8 mudclaw 330 |
| Hill Billy Goat at Brecksville. Trailed Stan and Dave K through control 4, then lost concentration when they skipped 5 (I noticed they were, but then didn't move my mental target to 6, and backtracked when it looked like they'd skipped our target. After that I ran with buckeyebob for a couple of controls, passing some adventure runners, we both skipped 10 and then split up on the climb up to 11. After that I was pretty much on my own. Kept a decent pace up even though this was a pretty long run. Three errors of about 3 minutes each (the lapse in concentration o n the way to 6, parallel error on 14, and another parallel error on 17. Some other minor bobbles, but a nice clean run for most of the rest. Stan and Dave K finished around 20 minutes ahead of me, buckeye about 15 minutes after me. Great course, gorgeous day, and a whole lot of fun. I really enjoyed running with a pack for the first few controls - we should do more of that as a training exercise or event. listed asw 11.8k total, with for my skips i get 10.7 |
| Orienteering (control pickup) 15:00 [3] *** | |
| spiked:3/3c shoes: Innov-8 mudclaw 330 |
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