Saturday Oct 19 |
 | trail run (Warm-up & Stretching) 15:00 [3]2 km (7:30 / km) | |
| slept:2.0 |
| |
| Orienteering (Race) 39:02 [5]5 km (7:48 / km) +180m 6:37 / km | |
| ahr:169 max:178 spiked:14/18c |
| WCOC - blue - short - felt slow -total 2min errors |
| |
|
Blue - Splits |
Friday Oct 18 |
| cycling (commute) 20:30 [3]8 km (2:34 / km) +25m 2:31 / km | |
| ahr:142 max:160 slept:7.0 |
| Stong head wind all the way |
| cycling (commute) 18:46 [3]8 km (2:21 / km) +45m 2:17 / km | |
| ahr:134 max:159 |
| |
Thursday Oct 17 |
| cycling (commute) 20:02 [3]8 km (2:30 / km) +25m 2:28 / km | |
| ahr:132 max:155 slept:7.0 |
| |
| cycling (commute) 16:40 [3]8 km (2:05 / km) +45m 2:02 / km | |
| ahr:136 max:162 |
| |
Monday Oct 14 |
| Note | |
| |
| I am recovering from yesterdays race, definetly feeling better, but legs are still stiff |
Sunday Oct 13 |
| road run (warmup) 10:00 [3]2 km (5:00 / km) | |
| slept:4.0 |
| |
| road run (Race) 1:26:39 [5]21.1 km (4:06 / km) +80m 4:02 / km | |
| ahr:170 max:178 rhr:48 |
| Staten Island Half-Marathon (cool and humid)
Full effort - very tight left calve muscle |