Saturday Sep 25 |
 | trail run (warm-up) 10:00 [2]1 km (10:00 / km) | |
| slept:5.0 |
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| Orienteering (race) 1:01:31 [3]8 km (7:41 / km) +180m 6:55 / km | |
| ahr:160 max:173 |
| Red @ OMe meet - on and off race - part of the race did not navigate well, than had a blast - total errors ~ 10 min on 4 controls |
| Orienteering (night - O) 44:24 [4]6.5 km (6:50 / km) +140m 6:10 / km | |
| spiked:9/11c |
| Night - O US Champs - Red - did not want to run at all, than got into it - it was fast & simple, I felt good running at night - 2 nd in M40 seconds behind Spike. (4 min -errors & hazitations). |
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Red - Splits |
Wednesday Sep 22 |
| road run (commute - tempo) 33:06 [4]7.5 km (4:25 / km) +50m 4:16 / km | |
| ahr:153 max:166 slept:9.0 |
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Tuesday Sep 21 |
| road run (commute - easy) 35:23 [3]7.5 km (4:43 / km) +50m 4:34 / km | |
| ahr:146 max:159 slept:6.0 |
| my legs are still tiered from this week-end training |
Sunday Sep 19 |
| trail run (long run - tempo) 1:22:01 [4]18 km (4:33 / km) +375m 4:08 / km | |
| slept:4.0 |
| After watching live feed from WOC 2004, I had only 4 hr sleep (for second day in a row). I ran behind speed demons Sergei & Alexei for half of Holmdel Park loop, then on my own - 2.5 loops more: 27:33, 27:10, 27:18. Tiered at the end. |