Monday Jan 17 |
 | road run (warm-up + cool-down) 17:00 [3]3 km (5:40 / km) | |
| slept:8.0 shoes: VJ Integrator 2004 |
| |
| Orienteering (race) 19:40 [5]3 km (6:33 / km) +140m 5:19 / km | |
| spiked:11/13c shoes: VJ Integrator 2004 |
| Sprint - full effort - great race ~1'20" errors |
| |
|
Sprint - Splits |
Sunday Jan 16 |
| trail run (warm-up & cool-down) 18:00 [2]3 km (6:00 / km) +30m 5:43 / km | |
| slept:8.0 shoes: VJ Integrator 2004 |
| |
| Orienteering (race) 1:54:00 [4]14 km (8:09 / km) +640m 6:38 / km | |
| ahr:161 max:172 spiked:16/23c shoes: VJ Integrator 2004 |
| Classic in Alabama - other then # 4, good run ~ about 15 min in errors, 8.5 min on 3-4. |
| |
|
Blue - Splits |
Saturday Jan 15 |
| |
| Event: US Team Fundraiser 3-day
|
| 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 |
| |
|
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 |