Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 30 days ending Apr 30, 2011:

activity

time

miles

Walking

15:52:00

53.5

(17:48)

86.1

(11:03)

Orienteering

8:25:09

43.76

(11:33)

70.42

(7:10)

1293

161 /

180c

89%

Strength

5:57:00

Jogging

5:52:22

39.35

(8:57)

63.33

(5:34)

389

Stretching

1:40:00

Spin

1:25:30

27.46

(3:07)

44.2

(1:56)

Dancing

1:00:00

Massage

1:00:00

Track

16:11

3.36

(4:49)

5.4

(3:00)

Running

12:11

1.99

(6:08)

3.2

(3:48)

Total

41:40:23

169.42

272.65

1682

161 /

180c

89%

[1-5]

39:00:22

averages - weight:62.1kg

2:41

0:00

» now

Saturday Apr 30, 2011 #

Event: West Point A-meet

Walking warm up/down 30:00 [1] 2.5 km (12:00 / km)

To the start with some strides.

Note

Very pleasant dinner in Highland Falls with Bob and Beth, Jim, Hans and Ernst. Then back to Fishkill for lights out and sleepybys by 8.30- life in the fast lane!!

9 AM

Orienteering race (middle green X) 41:08 **** 4.43 km (9:17 / km) +147m 7:58 / km
spiked:11/15c

Aagh- bad Dobby- C level race with about 7 mins dropped. Messed up 1 off to left, reasonable next few but confidence in circle not really there- then stupid error on 6 as I was standing on top of the right knoll and got lured to another flag- again lack of confidence- then messed up 12 and 13 - compass off to left for 12 and drifted too low before realizing- 13 was on line then got the jitters about which line of cliffs- eventually read the map and saw the indistinct trail. Oh well a wake up call.
Consoled myself with " oh well first time at West Point" stuff. Anyhow later realized the source of my poor compass lines - usually for middle and sprint I use a thumb compass and for long a baseplate (don't ask my why old habits i guess) - anyhow I used a baseplate for this race and also wore a whistle (don't usually although I should) with a substantial metal clip on the end - likely interference.
Straight line =3.5k

1 PM

Orienteering race (sprint OBGr) 17:14 [4] **** 2.37 km (7:16 / km) +48m 6:36 / km
spiked:14/15c

Felt pretty fresh after middle and started well and should have been a 15min job overall B race but dropped an bout 1;15 on control 7 by running past the line of small cliffs near the trail and got confused around 13 (30secs). At least better than the morning :-) A very technical sprint with lots of room for error.
Straight line 2.1k

Middle Green X - Splits

Sprint O/Br/G - Splits

Friday Apr 29, 2011 #

Note
(rest day)

Admission- especially given not being a royalist- got up early to watch the pageantry, pomp and circumstance of the Royal Wedding- by spousal decree (personal note- met Ros 30 years ago at an Aussie party for Lady Di's wedding)- so, the things we do for love! And just maybe emotional ties to the United Kingdom and Commonwealth run deeper than I care to admit.

Thursday Apr 28, 2011 #

Walking 20:00 [1] 2.0 km (10:00 / km)

Muggy muggy muggy....

Jogging warm up/down 15:00 [2] 2.5 km (6:00 / km)

Muggy and wet but storm passed so not too bad. Warm up before O with stretches and some strides

6 PM

Orienteering race 18:05 [4] *** 3.47 km (5:13 / km) +3m 5:12 / km
spiked:14/14c

Park O on updated fresh Pond ISSOM map thanks to Ed. 3 loop motala from Larry made it interesting. Fairly efficient run and solid effort with no significant problems - maybe 20 sec from hesitations (loop C from 4-5 cutting in too soon) and 1 route choice on loop A from 2-3 that could be improved on - so maybe 35 sec dropped. Brendan and Ross fastest around 16:15 and 3 of us within 7 secs around the18 min mark. Sequence CBA with 6;55, 6:09 and 5;01 (unfortunately autosplits function was on so some extra splits recorded).
Note: so used to e punching and not fumbling with pin punches such that it always makes the old way a challenge and several seconds a control at that!

Wednesday Apr 27, 2011 #

Walking 19:00 [1] 2.0 km (9:30 / km)

Early start- humid out.
Legs good
Long day ahead with earnings call - will need a gym break :-)

Spin warm up/down 19:30 [2] 10.0 km (1:57 / km)

before core with stretching

Strength (legs and core) 30:00 [3]

3x12-15 usual routine minus squats

Tuesday Apr 26, 2011 #

Walking 21:00 [1] 2.0 km (10:30 / km)

Misty moisty morn - but did not encounter strange apparitions

Jogging warm up/down 25:00 [2] 4.5 km (5:33 / km)

Before and after track with 2 sets 4x50 strides, drills and stretching

Track intervals (MIT speed reps) 2:37 1.0 km (2:37 / km)
shoes: Saucony Progrid ride 3

Plan was 400, 300, 200, 100 at 95% effort ie hard but not all out and with full recovery. Thinking this would be 69-70, 50-51, 32, 15 ish- went as follows (surprised me given weekend of racing and gives me optimism for target goals):
400 = 65.3 easing in last 10m
300 = 47.7 felt some burn
200 = 30.6 smooth
100 = 14.1 (no heroics on last)
total 2;37 and avg per 200m = 31.5
Conditions were good - 60 deg cloudy and slight breeze

Note; 3/22 work out with less rest was;
1:11, 52.2 , 33.3, 14.7 (2:51)
1:12, 52.6. 32.4, 14.7 (2:51)

Note

Nolan Shaheed (61) came back a week after breaking 2:10 and ran a text book WR in 2:08.56 with 64 splits- wow!

C • Indeed! 1

Monday Apr 25, 2011 #

Walking 2:00 [1] 2.0 km (1:00 / km)

Quite warm this am.
PFW
M = lite spin, core/strength
T= speed 400,300,200,100 @95% with complete recovery
W= spin/core
Th=sprint O
F= rest by Royal Decree on account of a certain wedding
Sa/Su= WP - I am told to expect hilly and rocky terrain

C • Hilly & rocky 2

Spin warm up/down 16:00 [2] 8.0 km (2:00 / km)

before core

Strength 30:00 [3]

Arms and core 3x12-15

Sunday Apr 24, 2011 #

Event: Boojum Rock

Jogging warm up/down 9:00 [1] 1.5 km (6:00 / km)
weight:62kg

Before O with dynamic stretching and drills

Walking 28:00 [1] 2.5 km (11:12 / km)

Happy wags

10 AM

Orienteering race (green) 51:49 **** 6.0 km (8:38 / km) +180m 7:30 / km
spiked:15/17c

Remarkable contrast weather wise to yesterday- warm 66 and sunny and got sweat in my eyes. Nice technical long middle course set by Ian Finalyson (straight line 5k) - nice area and reasonably runnable however map needs more work as rock features are inconsistently mapped. Started with a bobble on 1 going to wrong knoll, error on 4 by getting small trail network confused, offline on 8 (relocated OK) and overshot 9 (total about 3 mins), otherwise solid run but legs getting tired at end. Fresh legs and cleaner run could see 48 mins.
In 2009 I ran a middle 4.9k course here in 59:02 with about 7 mins errors- so improvement
QR view

Orienteering race (sprint) 12:29 [4] 2.0 km (6:15 / km) +21m 5:56 / km

Yellow as a bit of a sprint- legs were tired and pretty much slogged this one out. Error on 9- 20sec- lured to flag which was #1 !!!

Green - Splits

Saturday Apr 23, 2011 #

Event: Hollis Town Forest

Jogging warm up/down 5:00 [1] 0.8 km (6:15 / km)

better than nothing with dynamic stretches

Orienteering race (Hollis greeen) 33:04 *** 4.5 km (7:21 / km) +110m 6:33 / km
spiked:12/14c

Heavy rain and cold but promise of epunching lured me out. Nice course set by Pete B (nominal 4.08k). Hands froze, snow at top of hill and glad I stuck with green course today- keep legs fresh for Boojum tomorrow. Two bobbles and around 1 min squandered- 30 secs on #3 went to right for depression and on 12- lured to visible flag to NW- looked at code which was 116, scratched my head deciding if punch was upside down as I was looking for 119! Controls were 100m apart in fact- could have been an mp in the making- funny how the mind plays such tricks. Anyhow sorted it out and otherwise clean run.

C • Clean run 2

Green - Splits

Friday Apr 22, 2011 #

Walking 20:00 [1] 2.0 km (10:00 / km)

Comeback spring

Jogging warm up/down 18:00 [2] 3.0 km (6:00 / km)

before core

Strength 20:00 [2]

Lite arms and core

Note
weight:62kg

Not wanting to tempt fate (touch wood) but so far this year I am/remain uninjured! Have focused on stretching, calf sleeves, calf raises to stay out of trouble. As much I am tempted to sprint 200m, I will not for fear of adding hams to the pot. Track season beckons :-)

C • sprint 200m... 2

Walking 23:00 [1] 2.0 km (11:30 / km)

Evening stroll- reasonably nice out.

Thursday Apr 21, 2011 #

Event: CSU Park-O #1: Danehy Park

Walking 21:00 [1] 2.0 km (10:30 / km)

Sunny?

Jogging warm up/down 18:00 [2] 3.2 km (5:37 / km)

Mile before and after, including 4x50m strides- cold and blustery

Orienteering race (Danehy Park O) 26:09 [4] *** 5.4 km (4:51 / km)
spiked:17/17c

CSU park O- put out a decent effort and just on 2 minutes off Ross with 24:02 - nominal distance 4km although map scale a tad off- suspect 4.2k straight line with lots of traps with uncrossable fences meaning dog legs and go arounds. Fun course though thanks to Michael Commons.

C • On opportunity, 2

Long sprint - Splits

Wednesday Apr 20, 2011 #

Walking 21:00 [1] 2.0 km (10:30 / km)

Blustery but rain held off

Note

A day after the "record breaking" Boston, one of the all time greats, Grete Waitz dies at 57 (9 times NYC winner)- there are good genes and not so good genes.
http://marathon.blogs.nytimes.com/2011/04/19/tell-...

Spin warm up/down 25:00 [2] 13.9 km (1:48 / km)

Before strength

Strength 30:00 [3]

Arms, legs and core 3x12-15

Stretching 10:00 [0]

Legs and back

Tuesday Apr 19, 2011 #

Walking 20:00 [1] 2.0 km (10:00 / km)

Mizzly out

Jogging warm up/down 29:00 [1] 5.0 km (5:48 / km)

before and after track with 2 sets 4x50m strides

Track intervals (indoor MIT) 5:51 2.0 km (2:56 / km)

Went indoors because of the rain/cool temps. Plan was 1 set of 10x200m with 100m walk recovery - went as follows:
35.2, 35.8, 35.7, 35.1, 35.5, 35.5,35.1, 35.2, 34.4, 33.5 (avg=35.1)
Smooth and controlled but tough at end.
[Mar 15 in 2 sets of 5 avg = 35.5]

Monday Apr 18, 2011 #

Note
(rest day)

Another cup of coffee, do the NYT crossword, tune into the Marathon coverage - a morning of leisure. Maybe short run later.....
New target- Nolan Shaheed first 60 year old to run under 2:10 for 800m with new WR and a 62 sec final lap!
http://masterstrack.com/

C • Race 2

Walking 26:00 [1] 2.4 km (10:50 / km)

Biz like walk today- cool but sunny

Note

Incredible finishes in both mens and womens marathons today, dukiing it out in the final 600m. New WR time 2:03:1 (but not eligible for WR) and Ryan Hall 2:04 AR. Davila US 2nd women - big day for USA. Exciting and inspiring to watch!

Stretching 5:00 [0]

Foam roller on legs which felt good

1 PM

Orienteering (terrain/map run) 23:25 [2] ** 3.5 km (6:41 / km) +48m 6:16 / km

A nice relaxed/easy outing on my own "secret" little O map of Carlisle Pines - soft springy piney surface like a mattress in places

Sunday Apr 17, 2011 #

Dancing (aerobics) 1:00:00 [1]

Patriot's Ball and my legs are shot- however the A meet piggy bank has been adequately topped up :-) And yes we had fun - joined in the Grand March, sang God Bless America (always a tear jerker for me) but balked at meeting Dr Sam Prescott at midnight ( it was raining). Fife and Drum band was spectacular and as scary as the All Blacks Maori Haka before a Rugby game against the Wallabies. Anyhow the Bwitish Regulars are coming - God help them! fortunately the police presence at the door was only checking for booze not prior citizenship status- whew! Some great costumes on display.
Scenes from Concord PB 2011
My oh my

Awakening the militia

Charge!

Did you say the Regulars are coming?

Maybe- but at least the Pullmans made it!

C • Looks like a lot of fun 2

9 AM

Walking (dog training) 45:00 [1] 3.6 km (12:30 / km)

Working on long leash recall at GBF as a prelude to letting them run free.

10 AM

Jogging (trail) 46:05 9.0 km (5:07 / km) +63m 4:57 / km

From GBF to pick up at Bog- aimed for 8 km and rounded out to 9. Quick stretch break at 5.5k as legs felt tight . Cold wind blowing.

11 AM

Stretching 10:00 [0]

Foam roller on hams, quads and calfs

Saturday Apr 16, 2011 #

Orienteering (Rocky Woods red) 1:25:35 [3] **** 9.96 km (8:36 / km) +326m 7:23 / km
spiked:15/18c

Got out early before Scout O to run Rocky Woods course ala Ian S from early April that I missed due to FP - nominal dist 8.3k. Legs tired and body took a while to warm up (twas cold out this am) as did brain in fact. So trotted round, generally OK- spent some time getting to 1 (bad line) and then confirming right reentrant, was somewhat confused around 7 having lost glasses in a fall in marsh east of 6 (found fortunately), then stupid route choice from 17 to 18 - should have stuck to trail!. Having trouble with Garmin transfer and will try and get onto QR for further analysis. All told a tiring run, but map contact reasonable and noted many areas of suboptimal mapping of rocks etc. Interesting course with a number of good route choice elements. Under race conditions without the errors probably sub 80.

Walking (Hale Reservation Socut O) 48:00 [1] 2.0 km (24:00 / km)

Annual spring scout O, always like to do these as this is how I got started with maps and stuff. Young group new to O so we took our time on a white course.

Walking 28:00 [1] 2.4 km (11:40 / km)

Doggie outing - thought I was done for the day only be informed that my presence is required as spouse companion for the annual Concord Patriots Ball- AND apparently I have to dress up.

C • Ball 2

8 AM

Jogging 1 [0] 0.01 km (1:40 / km) +326m 1 / km

Note

Splits to 16 (which I entered as a rr for comparison) and GPX suggest that I was 100m short of correct boulder at 15 - anyhow found a nice 1.5m boulder that looked right and which appears to be unmapped. Split to 8 is off because I looped around 7 to confirm location. How nice to have tapes or flags out in the woods to confirm destination :-)

Red - Splits

Friday Apr 15, 2011 #

Walking 24:00 [1] 2.4 km (10:00 / km)
(rest day)

Crisp morn- longer loop through woods

Note

Next chapter in long distance Oing- home visit maybe?
http://www.oceania2011.asn.au/

C • Right 2

Note

Happy Birthday MrD -1 year old with big sis

C • Two beautiful smiles... 3

Walking 27:00 [1] 2.4 km (11:15 / km)

PM outing as birthday treat.

Strength (core) 15:00 [1]

Planks, rollouts, bird dogs etc

Thursday Apr 14, 2011 #

Walking 21:00 [1] 2.0 km (10:30 / km)

Something about weather and mood comes to mind this fine spring morning

Jogging warm up/down 18:00 [2] 3.2 km (5:37 / km)

1 mile before and 1 after with 4x50m strides 2 sets

Running intervals (track) 12:11 3.2 km (3:48 / km)

Legs felt tired today and usually a tempo day but couldn't face it mentally. Also too nice outside so headed to track for some long intervals. 4x800m starting every 5 mins with 200m jog/walk between - fair breeze down home straight, so glad to start alternate ones on back 200. Went as follows:
3:07, 3:04, 3:06, 2:54 (avg = 3:03)

Note

First week March same workout indoors without the wind factor, avg was 2:59 with about same effort.

Wednesday Apr 13, 2011 #

Walking 21:00 [1] 2.0 km (10:30 / km)

Weather blah - makes me dream of Florida

Note

A Floridian sunset- yes feeling better already :-)

Spin warm up/down 25:00 [2] 12.3 km (2:02 / km)

After the wash cycle comes the spin cycle- then wringer

Strength 30:00 [3]

legs and core 3x12-15

Tuesday Apr 12, 2011 #

Walking 19:00 [1] 2.0 km (9:30 / km)
weight:62.3kg

Another quick jaunt- much tree debris down this am.
Hope fully time for track today
Weight steady at 137#

Jogging warm up/down 28:00 [2] 5.0 km (5:36 / km)

before and after track with 2 sets 4x50m strides (one faster set before and and one after)

Track intervals (MIT) 7:43 2.4 km (3:13 / km)

Plan was 6x400m @ mile pace (5:15-20 target) with 200m recovery walk/jog between. Went as follows:
1:18, 1:19. 1:17, 1:17, 1:16, 1:13 (mean 1:17.2)
Felt controlled and pushed last one just a bit more than prior ones.

Note

Early March same workout avg was 1:18.x

Massage 1:00:00 [0]

Monthly kinks and knots removal

Monday Apr 11, 2011 #

Walking 20:00 [1] 2.0 km (10:00 / km)

Back to the daily grind

Jogging warm up/down 22:30 [2] 4.0 km (5:38 / km)

Before core- nice and easy

Strength 27:00 [3]

Arms and core 3x12-15

Walking 30:00 [1] 2.4 km (12:30 / km)

Evening outing with the doggies - 70 degs out

Sunday Apr 10, 2011 #

Walking 27:00 [1] 2.4 km (11:15 / km)

Specially for Mr D and Miss M who were especially plesasd to see us

Jogging warm up/down 6:00 [1] 1.0 km (6:00 / km)

Before O with some dynamic stretching -warm 60 deg day

Orienteering race (Sprint 2) 21:17 [4] *** 4.0 km (5:19 / km)
spiked:9/10c

Nice course to warm up on at Mine Falls- straight line 3.7k and orange level difficulty but made interesting by course setter Michael C. One 10 sec bobble on top of cliff @7. A runners course and about 3 minutes ahead of Jim A and Alar R. For some reason we all did S2 before S1!. No splits today :-(

Orienteering race (Sprint 1) 24:08 [4] *** 4.4 km (5:29 / km)
spiked:9/10c

Second course with more technical difficulty and route choice. Straight line =3.5 k with more forest running and offline RC than other course. 10 sec bobble at 5 going for larger depression inside power line and on 7-8 went left around trail to avoid uncrossable stream (1.1km) vs right side trail (1km) with longer attack (Jim took this option). Sadly no Garmin today and no splits. Again about 3 minutes ahead of Alar followed by Jim.
Pleasant spring outing, nice courses and event by UNO.

Note

Uploaded GPS tracks from last weekend
http://ocin.org/patspages/gadget/cgi-bin/reitti.cg...

Note

Florida wildlife
Beware sleeping log

Boardwalk birdie

Gulf stream sunset

Reflecting pool

C • Nice photos! 4

Saturday Apr 9, 2011 #

Walking (beach) 56:00 [1] 6.0 km (9:20 / km)
(rest day)

A final walk along the strand
Collect the chattles
And homeward bound
Another journey, place and time
Reposing life's timeless band
(Poetic attempt inspired by bl and RF)

Walking (nature) 48:00 [1] 3.6 km (13:20 / km)

Corkscrew swamp sanctuary boardwalk on way to airport. Ibis, heron, snakes and alligators with babies all sighted.

Friday Apr 8, 2011 #

Strength (front) 55:00 [3]

Another good session with Sergey- class gender balanced today. Legs and arms working the front side with 3x12s and pushing the weight

Stretching 15:00 [0]

Back arms and legs

Jogging (fartlek) 31:45 [3] 6.0 km (5:18 / km)

Bit of variety along beach. Warm up / down 1/2 mile each and in between 13 work periods of 30 to 90 second duration @ 85% effort with equal recovery - hitting 5 to 5:15 per mile pace. Quite hot out and sand running required focus- tiring.

9 AM

Walking 33:00 [1] 3.0 km (11:00 / km)

Post breakfast walk on beach- no dolphin sightings sadly

Thursday Apr 7, 2011 #

Walking (beach) 1:10:00 [1] 6.0 km (11:40 / km)

Fine beach weather 89 and breezy

Jogging warm up/down 28:40 [2] 5.0 km (5:44 / km)

Before core - sweaty conditions outside

Strength (core) 30:00 [3]

Another tough one with Sergey - this is a vacation :-)

Stretching 20:00 [0]

Good stretch out for back and legs

Wednesday Apr 6, 2011 #

Walking (beach) 34:00 [1] 3.0 km (11:20 / km)

very pleasant out :-)

Jogging warm up/down (beach) 25:21 [2] 5.02 km (5:03 / km)

Offshore breeze today

Strength 50:00 [3]

Arms and legs 3x12 with Sergey - otherwise lone male in class today

Stretching 20:00 [0]

legs and back

Note

Another hectic day- beach followed by Fine Arts Musuem, followed by movie (Barney's Version).

Tuesday Apr 5, 2011 #

Walking 35:00 [1] 3.0 km (11:40 / km)

Naples botanical garden- caught in a rain squall :-(

Strength 40:00 [3]

Class led by a former NHLer- made us work but quite enjoyable. 5mins on aerobic @75% effort and 5 mins on core- 4 of each station

Stretching 20:00 [0]

Legs and back

Monday Apr 4, 2011 #

Note
(rest day)

Travel day and another early start - sunshine here we come.
A quick reflection on FP weekend just gone- very enjoyable and some planetary/stars alignment in the form of 3 solid (not perfect) runs which I will savor. A few factors likely came into play:
1. Mental focus and race plan. Banished work distractions for once and used visualization for each race- adapted to rhythms of campus sprint intensity to long concentration-needed forest legs
2.Lost - 10lbs on the "under the radar screen" diet modification plan- every bit helps
3. Found- my running legs. Indoor track comp on Jan/Feb certainly helped hone speed and manged some decent endurance as well - maybe a decent 5k time in the offing this year.
Sustainable? Who knows as life has a habit of getting in the way :-)

One memory- having a post race beer with tp and bl in an Oxford (OH) beer keller and noting that 4 UL golds came from Carlisle- 3 current residents (Tim, Meg and myself) and1 former resident in Bob - how small is the world at times?

C • Besides 7

Walking 40:00 [1] 3.5 km (11:26 / km)

Feet in the sand, sun on the face- albeit jet weary from too much flying recently. Other than sun, sadly FL reminds me of why I prefer to live in New England :-)

C • Today 2

Sunday Apr 3, 2011 #

Jogging warm up/down 9:00 [2] 1.6 km (5:37 / km)

Before O race plus stretching and drills

Orienteering race (middle green) 38:13 [4] **** 5.14 km (7:26 / km) +120m 6:39 / km
spiked:14/15c

Good race and probably best of 3- maybe no more than 60 seconds left out there which was goal. Took it steady and conservative route choice to 1. Identified problem controls , executed well and generally zoned right in on circle and flag. So 3 of 3 wins on green for weekend and 6 mins up on second on day. Legs were pretty good today and will be interesting to see splits over last 3 parkland controls.

Note

Managed to get an earlier flight back to Boston for a small fee- but got home around 6pm and 5 hours earlier than scheduled- now to pack and head to FL.

Sunday Green - Splits

Saturday Apr 2, 2011 #

Walking warm up/down 20:00 [1] 2.0 km (10:00 / km)

Walk/jog to start plus dynamic stretches and drills

Orienteering race (green UL) 1:21:40 [4] **** 10.61 km (7:42 / km) +290m 6:46 / km
spiked:14/16c

Green UL- solid run with maybe 4 mins left out there with 2 errors. Steady start and first third- picked it up in middle and upped at end although feeling a tad tired in last k.
Error at 3 was parallel feature- relocated with 2:30 lost and on 11 was heading straight for flag but did not see it veered to left into another gully. Overall pleased with run and first on green by 7 mins

Saturday UL Green - Splits

Friday Apr 1, 2011 #

Event: OCIN Flying Pig XV & US ULtralong Champs

Note

4am get up clear driveway of 2" wet heavy white stuff (what the!!!) Head to
Logan for early flight to better midwest weather (?)

Walking 55:00 [1] 5.0 km (11:00 / km)

Maop walk around east quad MU Oxford

Jogging warm up/down 18:00 [2] 3.0 km (6:00 / km)

Before o race with strides dynamic drills and stretching

Orienteering race (FP middle) 30:53 [3] **** 4.64 km (6:39 / km)
spiked:17/19c

Steady race according to plan- left maybe 45sec out there with confused bobble on control 17. Campus- forest sprint like middle and enjoyable warm up. Didn't really open up speed and sub 30 was possible. I think first on green when I left as raining and getting cold.

Friday Green - Splits

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