Saturday Apr 3 |
 | trail run (warm-up) 12:00 [2] 2 km (6:00 / km) | |
| slept:4.0 |
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| Orienteering (short - race) 41:00 [5] 5.5 km (7:27 / km) +250m 6:04 / km | |
| ahr:170 max:178 spiked:13/16c rhr:52 (injured) |
| WCOC short course - 3.5 min errors - need O-practice more often, errors are mental lapses when trying to do advanced o-thinking (like reading ahead, reading control description and visualizing control placement situation from the map) |
| Orienteering (race - relays) 17:15 [5] 2.5 km (6:54 / km) | |
| ahr:172 max:180 spiked:9/9c (injured) |
| Erin + GB + Eddie - we won - that was a lot of fun
My Achilles is dead while walking but I do not feel it running in the woods, will do tomorrow's race and rest it for as much as I can |
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Blue Day 1 - Splits |
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Relay A - Splits |
Friday Apr 2 |
| trail run (easy run) 40:00 [2] 8 km (5:00 / km) +80m 4:46 / km | |
| ahr:133 max:142 slept:4.0 (injured) |
| easy run with Sergey to Victory Field and back,
Rain, cold - UnderArmour Gear suit worked perfect |
| strides (10x100/100) 14:00 [3] 2 km (7:00 / km) | |
| ahr:142 max:160 (injured) |
| Achilles tendon is tender but tolerable, will run Saturday and then see. |
Wednesday Mar 31 |
| strength workout (abs, legs) 20:00 [2] | |
| max:155 slept:8.0 |
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Tuesday Mar 30 |
| strength workout (abs, legs, little upper b) 45:00 [2] | |
| slept:8.0 (injured) |
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Sunday Mar 28 |
| trail run (warm-up & cool-down) 20:00 [2] 3.2 km (6:15 / km) +20m 6:04 / km | |
| slept:7.0 |
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| Orienteering (local race) 1:02:00 [4] 11 km (5:38 / km) +35m 5:33 / km | |
| (injured) |
| DVOA meet at Colliers Mills - nice place, good course, achilles tendon got tight after ~ 7 km, but tolerable - I will rest it till WCOC meet |
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Blue Course - Splits |