Sunday Aug 7 |
 | forest run warm up/down 17:40 [2]2 km (8:50 / km) +25m 8:19 / km | |
| ahr:128 max:152 slept:5.0 shoes: VJ Twister 2003 |
| @ Round Mountain with Sergei |
| Orienteering race 1:35:57 [4]**** 15 km (6:24 / km) +370m 5:42 / km | |
| ahr:156 max:167 spiked:18/25c shoes: VJ Twister 2003 |
| Good run - made two errors - 2 min on #6, and 1.5 min on # 7, some hesitations on other 5 controls due to poor control visibility and inconsistency how they were hung |
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Blue - Splits |
Saturday Aug 6 |
| forest run warm up/down 44:00 [1]4 km (11:00 / km) +230m 8:33 / km | |
| ahr:113 max:160 slept:5.0 shoes: OLWAY Tiger 2005 |
| waiting for Valeriy to finish |
| Orienteering race (relay) 51:07 [5]***** 6 km (8:31 / km) +300m 6:49 / km | |
| ahr:162 max:169 spiked:7/12c shoes: OLWAY Tiger 2005 |
| Relay leg 3 - Green course - full effort, fried brain: errors #1 - 2 min, #3 - 30 sec, #5 - 40 sec, # 11 - 2 min on road, # 12 - 40sec - total - 6 min |
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Green - Splits |
Thursday Aug 4 |
| road run warm up/down 48:24 [3]9 km (5:23 / km) +45m 5:15 / km | |
| ahr:142 max:154 slept:8.0 shoes: Nike Air Pegasus 2005 |
| to Victory Field and back + between intervals |
| intervals intervals (5x1200/400) 23:19 [4]6 km (3:53 / km) +0m 3:53 / km | |
| ahr:161 max:173 shoes: Nike Air Pegasus 2005 |
| 4:38, 4:40, 4:39, 4:41, 4:40, felt good, it was 87F and humid @ 8PM. |
Wednesday Aug 3 |
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| Event: Colorado Five-Day
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Tuesday Aug 2 |
| trail run 1:01:09 [3]12.5 km (4:54 / km) +135m 4:38 / km | |
| ahr:150 max:162 slept:7.0 weight:148lbs shoes: Nike Air Pegasus 2005 |
| @ Forest Park with Zhuk: warm and humid - 8:39 (147), 8:39 (151), 8:36 (153), 8:38 (155), 8:56 (156), got dehydrated on the last loop. |
Monday Aug 1 |
| road run 1:00:21 [3]13 km (4:39 / km) +55m 4:33 / km | |
| ahr:146 max:165 slept:9.0 shoes: Asics DS Trainer X |
| to Victory Field and then 6 km: 9:08 (145), 8:44 (152), 8:29 (159) + back home |
| road run (commute - easy) 21:28 [3]4.8 km (4:28 / km) +25m 4:22 / km | |
| ahr:149 max:192 slept:10.0 shoes: Nike Air Pegasus 2005 |
| to my parents house |