Sunday Sep 10 |
 | Run warm up/down 10:00 [2] | |
| shoes: VJ O-shoes |
| w gliders x4 and looseners |
| Orienteering race (DVOA: VF Fatlands spr) 16:51 [4]*** 1.9 km (8:52 / km) +60m 7:40 / km | |
| spiked:12/13c shoes: VJ O-shoes |
| A good run with one boom at #12, running wide right and past for about a 2 minute loss. Found #2, then #13, back to #12, then on to #13 again. |
| Orienteering race (DVOA: VF Fatlands) 1:23:00 [3] | |
| shoes: VJ O-shoes |
| Really fun 9/11 Remembrance Challenge organized by Wrong Way. 7 minutes overtime. I hit all the needed controls and a few extras, but forgot to punch the "T" for control 130 (though I did punch the control box on the sheet). Need to bring a secretary next time! |
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| C • Remembrance 1 |
| Orienteering (DVOA: VF Fatlands) 35:00 [3] | |
| shoes: VJ O-shoes |
| Control pick-up |
| Note | |
| rhr:47 |
| Trying to get into a morning habit. |
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Sprint - Splits |
Saturday Sep 9 |
| Pilates (Rotation) 40:00 [1] | |
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Friday Sep 8 |
| Looseners warm up/down 5:00 [1] | |
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| Run warm up/down (DEHS track) 15:00 [3] | |
| shoes: Freebie |
| includes gliders 6x100 |
| Run intervals (DEHS track) 16:00 [4] | |
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| 30/30 x 16 |
Thursday Sep 7 |
| MTB 45:00 [2] | |
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| Thought a ride might stretch my lower back out a little. Hurt it brushing my teeth yesterday :) (Am I getting old?). Also looking for running routes from home to the Valley Trail. Was out for about 1:45 but there was a lot of stopping starting and trying different routes. Old Valley>Church Farm Drive>Valley Trail down to 202 overpass is 3.8 miles, flat. Google shows the trail extending past 202, but searching around down there showed no trail. It'd be nice if they get it to join the Schuylkill Trail. |
| Pilates (Core) 40:00 [1] | |
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Wednesday Sep 6 |
| Looseners warm up/down 5:00 [1] | |
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| Run warm up/down 10:00 [2] | |
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| Run hills (VF MM: exclosures) 45:00 [4] | |
| shoes: Sal 2 |
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Tuesday Sep 5 |
| Pilates (L3) 40:00 [1] | |
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Monday Sep 4 |
| Note | |
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| Fall-Technical Training |
| Run long (Perk Trail) 2:10:00 [3] | |
| shoes: tioga 2 |
| Includes w/up, w/down. LPVP to Rahns/113 and return. |