Wednesday Apr 30 |
 | Running 35:00 [3] 4.0 mi (8:44 / mi) | |
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| Down the road run and I tried to push it on the way back and seemed to have no speed. |
Tuesday Apr 29 |
| Running 30:00 [3] 3.0 mi (10:00 / mi) | |
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| Easy run with track team. |
Sunday Apr 27 |
| Running race 20:39 [5] 5 km (4:08 / km) vdot: 48.0 | |
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| Ravenswood 5K. I did not feel too bad and improved by about 8 seconds over 2 weeks. |
| Orienteering Meet race 1:18:00 [5] *** 7.3 km (10:41 / km) | |
| spiked:12/14c |
| Palos Hills Map and a new course setter. It was going well until the 12th and 13th controls. |
| Orienteering Related warm up/down 30:00 [2] 2.0 mi (14:59 / mi) | |
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| Control pick up |
Wednesday Apr 23 |
| Running intervals 1:00:00 [5] 3.25 mi (18:27 / mi) | |
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| 9 x 400 meter repeats. With track team and they avgeraged about 85 seconds. Bad lunch for hard workout. |
Tuesday Apr 22 |
| Road Riding 43:00 [4] 10.7 mi (4:01 / mi) | |
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| Yea baby, a ride outside on my new hybrid. Can't wait till tomorow. |
Sunday Apr 20 |
| Orienteering Meet race 1:31:00 [4] ***** 5.7 km (15:58 / km) | |
| spiked:15/17c |
| Badger Meet at Ottowa Trails. Well it was intensely technical and the prickley ash sucked. I only hads 2 ticks on me and lots of minoe scratches. |
Saturday Apr 19 |
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| Event: US Middle Distance and Relay Champs
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| Orienteering Meet long (Solo Rogaine) 5:45:00 [4] 20.5 mi (16:49 / mi) | |
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| 6 hour solo roagine in the Chicago Palos hills area. This used many of our O maps only on a USG map. Very nice job by Gales O to set this challanging course. I figured i needed another 3:40 to sweep the course and 10 extra miles. It rained was sunny and I hit some of the nasty areas that Chicago is famous for. |
Thursday Apr 17 |
| Running 26:00 [3] 3.0 mi (8:39 / mi) | |
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| Trail run at Allendale 6 loops with a hill each loop, muddy too. |
Wednesday Apr 16 |
| Running intervals 35:00 [5] 3.5 mi (10:00 / mi) | |
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| Nice sunny and windy day and 178 days since a 70 degree day. Well it was track team workout and Most of the girls did 6 X400's and 4 200's. But my 2 miler had to do 10X 400's. So did them all with her. My avg. was about 1:26 to 1:30. Not bad considering that my energy was low early this week after sunday. Now lets see what my new recovery is. |
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| C • I remember as if it were yesterday... 1 |
Sunday Apr 13 |
| Running race 20:48 [5] 5 km (4:10 / km) vdot: 47.6 | |
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| Oak Park 5 K. I did not feel too bad and was really testing myself in the first Cara Race of the year. |
| Orienteering Meet race 1:54:00 [4] ***** 7.5 km (15:12 / km) | |
| spiked:13/16c |
| Country lane woods. When i started I was pretty beat from the 5K as i have not doubled up in a long time. So I starrted out a little winded and than on #3 i could not get straight no matter what I did. A 28 minute control. Than no #5 there was a trail that I coiuld not find, so I over shot north an easy control. This is turning out to be a way longer meet than I expected. On to the south side of the map and there was some clear cut that made a control there tough. I did have some good controls and jsut finished up slowly the rest of the meet. Probably the worst local meet in a long time. |
Saturday Apr 12 |
| Wind Trainer 30:00 [3] | |
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| Just a cruize inside to stay loose for tomorow. |
| Weight Training 5:00 [3] | |
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| About time to do some weights and core exercises |
Wednesday Apr 9 |
| Running intervals 40:00 [5] 4.0 mi (10:00 / mi) | |
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| Still having back pain between left shoulder and spine. Just came on yesterday. Still had workout planned for the track squad.
5-6 800's in sub 3:00.. Well I hit 2:59, 3:05, 3:06 3:02, 3:10, 3:15
My 2 miler hit all 6 in 3:00 or better, my 800 runner hit 5 in 2:55 avg.
I was a little sore and tired from this tough workout, with out much base intervals, it was pretty tough. I hope it was a character builder and start of the 5K running season. See you all in Oak Park |
Sunday Apr 6 |
| Orienteering Meet race 1:22:14 [5] ***** 7.8 km (10:33 / km) +320m 8:45 / km | |
| spiked:11/11c |
| East Fork Ultralong 2008 US Champs. I started out a little slow and Glen T was 4 minutes ahead of me untill he missed #10. I stayed in contact the whole time except near the 1st control where I almost missed the trail junction I was looking for. I did win this event and tied Kevin T in time. |
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Green - Ultra Long - Splits |
Saturday Apr 5 |
| Orienteering Meet race 14:48 [5] *** 2.3 km (6:26 / km) +50m 5:48 / km | |
| spiked:15/15c |
| Sprint #1 for the US Sprint Championships. This was at Miami U Oxford Ohio on campus totally. Not bad time compared as I usually do well at these types of events. I was in 1st in my age group after this event. |
| Orienteering Meet race 15:08 [5] **** 2.1 km (7:12 / km) +60m 6:18 / km | |
| spiked:13/14c |
| Sprint #2 of the US Champs. This was a more complex area for orienteering but still open and I just over ran a short control by 15 seconds. I thoguht about a few times running through the short green area but decided to run slightly longer on the trail. Fast times and a US Champ in my new age group.
Some presure on as others had finished and I would not ask their times.
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Orange/Brown/Green Sprint 2 - Splits |
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Orange/Brown/Green Sprint 1 - Splits |
Friday Apr 4 |
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| Event: Flying Pig XII
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| Orienteering Meet race 33:04 [5] **** 3.7 km (8:56 / km) +120m 7:41 / km | |
| spiked:18/19c |
| Rentschler Forest, Flying PIG middle event. 1st A meet of year in my new age group 55+. 2nd place, Fun event only screwed up a simple control that cost 4 minutes #12 that was across an open field and I went to far to the left. I was going on the right bearing and would of nailed it. |
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Green- Short Pig - Splits |
Thursday Apr 3 |
| Running 45:00 [3] 6.0 mi (7:30 / mi) | |
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| Distance run with track team and added a tempo 200 meter run and 3X100 pickups at the end. |
Tuesday Apr 1 |
| Wind Trainer intervals 30:00 [4] | |
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| It felt good to bike, although indoors. 6x 1:30 min intervals. Gotta be in shape for this weekend. |