Sunday May 22 |
 | trail run warm up/down 25:00 [2]4.5 km (5:33 / km) +50m 5:16 / km | |
| ahr:140 max:157 slept:8.0 shoes: OLWAY Tiger 2004 |
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| Orienteering race (Local Race) 1:20:08 [4]**** 11 km (7:17 / km) +335m 6:19 / km | |
| ahr:155 max:175 spiked:15/8c shoes: OLWAY Tiger 2004 |
| French Creek East - Blue - messed up all bingo controls - 11 min errors - most of the course had Vadim in sight - had to had race like last leg in relays - that was fun. |
| Orienteering (control pick-up) 1:05:30 [2]*** 7 km (9:21 / km) +215m 8:07 / km | |
| ahr:132 max:158 spiked:5/5c shoes: OLWAY Tiger 2004 |
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Blue - Splits |
Saturday May 21 |
| trail run warm up/down 38:00 [2]* 5 km (7:36 / km) +30m 7:23 / km | |
| slept:6.0 |
| before, in between, and after sprints |
| Orienteering (sprint) 16:48 [5]*** 3 km (5:36 / km) +25m 5:23 / km | |
| ahr:165 max:172 spiked:15/18c shoes: VJ Integrator 2004 |
| @ Green Lane, 1-40 sec, 2x15 sec errors |
| Orienteering (sprint in reverse) 13:55 [5]*** 3 km (4:38 / km) +45m 4:19 / km | |
| ahr:170 max:179 spiked:16/18c shoes: VJ Integrator 2004 |
| fun |
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Sprint - Splits |
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Reverse Sprint - Splits |
Thursday May 19 |
| road run (commute) 36:25 [3]8.1 km (4:30 / km) +35m 4:24 / km | |
| ahr:150 max:160 slept:8.0 shoes: Asics GT-2080 |
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Wednesday May 18 |
| road run warm up/down 28:00 [3]6 km (4:40 / km) +50m 4:29 / km | |
| ahr:149 max:159 slept:7.0 shoes: Asics DS-Trainer IIX |
| to Victory Field and back |
| repetitions (10x200/200) 20:32 [4]4 km (5:08 / km) +0m 5:08 / km | |
| ahr:153 max:170 shoes: Asics DS-Trainer IIX |
| 35-36 sec |
Monday May 16 |
| road run (commute - easy) 36:18 [3]8.1 km (4:29 / km) +35m 4:23 / km | |
| ahr:142 max:158 slept:8.5 shoes: Asics GT-2080 |
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