Saturday Mar 5 |
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| Event: 3 Sprints (Sat) and Middle Dst/Route Choice Team Training (Sun)
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 | road run warm up/down 20:00 [3]4 km (5:00 / km) | |
| slept:4.0 shoes: VJ Integrator 2004 |
| warm-ups before the sprints |
| Orienteering race (sprint - park-O) 16:28 [5]** 3.5 km (4:42 / km) +25m 4:33 / km | |
| ahr:164 max:171 spiked:13/12c shoes: VJ Integrator 2004 |
| 1-50 sec error - adjustment to map scale in the begining + luck of concentration - full effort |
| Orienteering race (sprint - park-O) 16:55 [5]** 3.55 km (4:46 / km) +30m 4:34 / km | |
| ahr:166 max:175 spiked:13/12c shoes: VJ Integrator 2004 |
| one error again - lost of concentration - 30 sec to # 7, effort up a notch |
| Orienteering race (sprint - Park-O) 16:25 [5]** 3.5 km (4:41 / km) +30m 4:30 / km | |
| ahr:167 max:179 spiked:13/13c shoes: VJ Integrator 2004 |
| full effort this time, no need to save - jumped tonnel walls 3 times - got disq. for that, real advantage - the last jump ~ 30 sec, the other two did not give much benefit due to loss of pace. |
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Curly (1) - Splits |
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Larry (2) - Splits |
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Moe (3) - Splits |
Thursday Mar 3 |
| road run (commute - easy) 39:58 [3]8.1 km (4:56 / km) +45m 4:48 / km | |
| ahr:142 max:152 slept:8.5 shoes: Nike MaxAir |
| cold head wind all the way |
| road run (commute) 6:30 [3]1.3 km (5:00 / km) +25m 4:34 / km | |
| shoes: Nike MaxAir |
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Wednesday Mar 2 |
| road run warm up/down 7:23 [3]1.5 km (4:55 / km) +25m 4:33 / km | |
| ahr:142 max:150 slept:8.0 shoes: Asics DS-Trainer IIX |
| to Forest Park drive and back |
| road run tempo 38:47 [4]9 km (4:19 / km) +80m 4:08 / km | |
| ahr:155 max:166 shoes: Asics DS-Trainer IIX |
| Forest Park Drive x 4 - 10:15 (148), 9:43 (154), 9:37 (157), 9:12 (162) |
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| C • tempo!?! 2 |
Tuesday Mar 1 |
| road run (commute - easy - 3+) 36:28 [3]8.1 km (4:30 / km) +45m 4:23 / km | |
| ahr:153 max:164 slept:8.5 weight:152lbs shoes: Asics GT-2080 |
| started easy than picked up some speed to 3+ effort |
| road run (commute) 13:00 [3]2.5 km (5:12 / km) +25m 4:57 / km | |
| shoes: Asics GT-2080 |
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Sunday Feb 27 |
| trail run long 1:43:00 [3]* 13 km (7:55 / km) +480m 6:41 / km | |
| ahr:147 max:162 slept:8.0 shoes: OLWAY Tiger 2004 |
| @Surebridge with Sergei - 4-8" of snow made it tough and nice, felt much better at the end |