Saturday Apr 28 |
 | Note | |
| |
| fredricksburg off-road duathlon |
| running (trail) 10:00 [2] | |
| |
| ~10 min warm-up jog/testing out my bike before the race. |
| running (trail) 9:05 [4] 1.1 mi (8:15 / mi) | |
| |
| felt really good today, and the dirt road/single track run was really fun. |
| biking (mtb-single track) 1:05:00 [3] 6.0 mi (10:50 / mi) | |
| |
| probably spent more time off my bike than on, thanks to my less than polished mtb skills, but only 2 unplanned dismounts, despite the steep, slick trails. lots of roots/log jumps/etc. i need disc brakes. |
| running (trail) 9:50 [4] 1.1 mi (8:55 / mi) | |
| |
| my legs felt pretty trashed for this second run, but overall i was pleased with my runs. |
Friday Apr 27 |
| running 12:29 [4] 1.5 mi (8:18 / mi) | |
| |
| prt run. my legs felt like lead, and they didn't give us any time to warm up. started feeling much better about a mile in, though. |
| strength/core 4:00 [3] | |
| |
| 105 situps, 48 pushups. |
Wednesday Apr 25 |
| running 20:00 [3] | |
| |
| quick easy/tempo run to stretch out my legs |
Monday Apr 23 |
| running 15:00 [2] | |
| |
| warm-up |
| running 9:00 [3] | |
| |
| ~1mi easy run. |
| running 11:15 [4] 1.5 mi (7:30 / mi) | |
| |
| 6x400m intervals |
| running 18:00 [2] | |
| |
| 3 min easy jogs between intervals |
| running 15:00 [3] 1.75 mi (8:34 / mi) | |
| |
| cool-down run after the intervals |
| strength/core 20:00 [2] | |
| |
| stretching and some weights and pushups/situps following my run |
Sunday Apr 22 |
| Note | |
| |
| QOC o-meet |
| orienteering 2:07:00 [2] | |
| |
| ahh, to be back on an actual orienteering map. Despite a fairly severe bout with dehydration, all in all a much more enjoyable experience than yesterday. Nice park-very open. Could have used a couple more water controls, given the heat, but otherwise a very good course. |