Saturday Jan 15 |
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| Event: US Team Fundraiser 3-day
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 | trail run (warm-up - cool-down) 20:00 [2] 3 km (6:40 / km) +30m 6:21 / km | |
| slept:2.0 shoes: OLWAY Tiger 2004 |
| What a commute from NYC to Birmingham, only 2 hrs sleep and a lot of energy wasted |
| Orienteering (Race) 45:30 [5] 5.5 km (8:16 / km) +320m 6:25 / km | |
| ahr:166 max:183 spiked:11/15c shoes: OLWAY Tiger 2004 |
| Short course @ Oak Mountain - 4.5 min errors, good effort, on and off kind of race |
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M21 WRE - Splits |
Thursday Jan 13 |
| road run (easy) 29:40 [3] 6.2 km (4:47 / km) +50m 4:36 / km | |
| ahr:147 max:156 rhr:54 slept:7.0 shoes: Asics DS-Trainer IIX |
| To Victory Field and back |
| repetitions (6x400/400) 23:53 [4] 4.8 km (4:59 / km) | |
| ahr:147 max:172 shoes: Asics DS-Trainer IIX |
| 1:26 (156-167), 1:24(150-168), 1:24(153-169), 1:24(152-170), 1:24(152-170), 1:23(155-171)
Plantar Fascia gives me discomfort but no pain |
Tuesday Jan 11 |
| road run (commute - easy) 38:19 [3] 8.1 km (4:44 / km) +45m 4:36 / km | |
| ahr:146 max:159 slept:9.5 shoes: Asics GT-2080 |
| Felt well rested, I can feel my plantar fascia is tight, but no pain |
Sunday Jan 9 |
| Orienteering (control pick-up) 1:42:40 [2] 8.5 km (12:05 / km) +335m 10:05 / km | |
| ahr:130 max:172 spiked:12/12c slept:8.0 shoes: VJ Integrator 2004 |
| Search and rescue mission on Surebridge - getting our conrtols back from last week training - 4-6 in of snow covered with 1/2 " ice - lost 7 studs from my Integrators on this ice. |