Monday May 30 |
 | trail run warm up/down 25:00 [3]4 km (6:15 / km) +60m 5:49 / km | |
| slept:1.5 shoes: VJ Integrator 2004 |
| before and after sprints |
| Orienteering race (sprint) 12:23 [5]*** 2.3 km (5:23 / km) +80m 4:35 / km | |
| spiked:12/14c shoes: VJ Integrator 2004 |
| ran past # 1 for ~ 8 sec loss, went towards 10 from 8, came back ~ 40 sec loss, ran out of steam after 11. |
| Orienteering race (sprint) 12:40 [5]*** 2.3 km (5:30 / km) +55m 4:55 / km | |
| spiked:11/12c (injured) shoes: VJ Integrator 2004 |
| stopped short on my way to # 4, hasitated for ~ 40 sec, then clean. Some odd pain developed in my foot after I finished. |
| |
| C • Happy Birthday Greg! 3 |
| |
|
Sprint 1 - Splits |
| |
|
sprint 2 - Splits |
Sunday May 29 |
| |
| Event: Memorial Day Weekend US Team Fundraiser
|
| trail run warm up/down 15:00 [3]3 km (5:00 / km) +40m 4:41 / km | |
| ahr:142 max:160 slept:5.0 |
| |
| Orienteering 1:38:30 [4]**** 13 km (7:35 / km) +480m 6:24 / km | |
| ahr:165 max:173 spiked:18/20c |
| @ Water Gap. Felt fine all the way, good effort, catching up to Sergey G. helped to motivate myself to run hard to the end, GU on 15 helped too. missed # 1 high by ~ 20 m only turned wrong way to correct and that resulted 3 min loss. The rest was better some hasitations on 8 and 9, bad execution on # 3 ~ 40 sec. Got lucky today, everyone had more time lost than me. |
| Orienteering (control pick-up) 40:00 [2]*** 5 km (8:00 / km) +120m 7:09 / km | |
| ahr:144 max:160 spiked:3/3c shoes: VJ Integrator 2004 |
| |
| |
|
Blue - Splits |
Friday May 27 |
| road run (commute) 53:39 [3]11 km (4:53 / km) +110m 4:39 / km | |
| ahr:146 max:159 slept:8.0 shoes: Asics GT-2080 |
| I ran extra 1/2 loop in Forest Park before heading to work |
Wednesday May 25 |
| road run (commute) 36:17 [3]8.1 km (4:29 / km) +35m 4:23 / km | |
| ahr:149 max:158 slept:8.0 shoes: Nike MaxAir |
| |
Tuesday May 24 |
| road run warm up/down 45:08 [3]8 km (5:38 / km) +60m 5:26 / km | |
| ahr:148 max:171 slept:9.0 weight:151lbs shoes: Asics GT-2080 |
| To Victory Field and back + between the repetitions |
| repetitions (10x300/200) 10:00 [5]3 km (3:20 / km) | |
| ahr:150 max:170 shoes: Asics GT-2080 |
| 58-61 sec |