Sunday Oct 8 |
 | Running warm up/down 10:00 [2]1.1 mi (9:05 / mi) | |
| slept:9.0 shoes: VJ Integrator, no spikes |
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| Orienteering race 1:41:27 [3]**** 15.5 km (6:33 / km) +100m 6:20 / km | |
| spiked:17/22c shoes: VJ Integrator, no spikes |
| distance by gps |
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Long Course 8 - Splits |
Saturday Oct 7 |
| Running warm up/down 10:00 [2]1.1 mi (9:05 / mi) | |
| slept:9.0 shoes: VJ Integrator, no spikes |
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| Orienteering race 35:35 [4]**** 5 km (7:07 / km) | |
| spiked:15/17c shoes: VJ Integrator, no spikes |
| NAOC middle, distance by GPS. tough terrain, kicked my butt. a couple minutes of mistakes. |
| Stretching 8:00 [1] | |
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Middle Course 8 - Splits |
Friday Oct 6 |
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| Event: 2006 North American Championships (Golden Leaf Orienteering Fest)
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| Running warm up/down 10:00 [2]1.0 mi (10:00 / mi) | |
| shoes: Asics Gel Nimbus VII #2 |
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| Stretching 5:00 [1] | |
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| Orienteering race 16:20 [4]*** 3.2 km (5:06 / km) +15m 4:59 / km | |
| spiked:18/18c shoes: Asics Gel Nimbus VII #2 |
| a clean race at the NAOC sprint. my back wasn't exactly hurting during the race, but it kept me from running faster. that, and my lack of [speed]training. a fun course though. back hurting a bit afterwards and on saturday. this seems like exactly the type of course that the in-shape-kw could dominate. |
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Sprint 4 - Splits |
Thursday Oct 5 |
| Strength (pt) 7:00 [1] | |
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Wednesday Oct 4 |
| Strength (pt) 6:00 [1] | |
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| Running (grass) 40:00 [2]4.9 mi (8:09 / mi) | |
| shoes: Asics Gel Nimbus VII #2 |
| no watch, so totally guessing on the time. |
| Stretching 5:00 [1] | |
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Tuesday Oct 3 |
| Strength (pt) 8:00 [1] | |
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| Running (treadmill) 20:00 [2]2.28 mi (8:46 / mi) | |
| shoes: Asics Gel Nimbus VII #2 |
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| Stretching 7:00 [1] | |
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| Strength (pt) 8:00 [1] | |
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