Sunday Sep 4 |
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| Event: DVOA Club Long-O' Champs
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 | trail run warm up/down 10:00 [3]1.5 km (6:40 / km) +20m 6:15 / km | |
| ahr:139 max:159 slept:5.0 shoes: OLWAY Tiger 2005 |
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| Orienteering race (long classic) 2:06:55 [4]**** 16 km (7:56 / km) +350m 7:09 / km | |
| ahr:157 max:172 spiked:5/13c shoes: OLWAY Tiger 2005 |
| DVOA long champs - Blue @ Hickory Run (nice 2.5 km in the begining and 3.5 km at the end, middle part sucked - another bunch of bingo controls by a novice course setter.(need to learn how to run bad courses, and not forget how to run good ones too!) Need to remember that this pair of shoes gives me blisters after 6 km. |
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Blue - Splits |
Saturday Sep 3 |
| trail run (easy - T) 1:04:25 [3]13.2 km (4:53 / km) +190m 4:33 / km | |
| ahr:147 max:171 slept:8.5 shoes: Nike Air Pegasus 2005 |
| @ Forest Park with two Sergeis, 2 long loops: 29:16 (143), 26:50 (154). Last 5 km let it go |
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| C • How many Sergeis are optimal? 6 |
Friday Sep 2 |
| trail run (easy - T) 58:40 [3]12.5 km (4:42 / km) +140m 4:27 / km | |
| ahr:151 max:168 slept:7.5 shoes: Nike Air Pegasus 2005 |
| @ dusk with my head lamp (10/20W) in Forest park, 85F, 5 loops: 8:38 (145), 8:40 (147), 8:32 (149), 8:19 (154), 7:47(161). I felt a bit hot, and legs in the begining did not feel fresh after a day of rest, but on the last I loop felt easy for the speed. |
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| C • ... 2 |
Wednesday Aug 31 |
| road run (easy) 55:14 [3]12 km (4:36 / km) +100m 4:25 / km | |
| ahr:148 max:159 slept:7.0 shoes: Asics DS Trainer X |
| in Forest Park after dark, Katrina is blowing by, warm and humid |
Tuesday Aug 30 |
| road run (easy) 48:11 [3]10 km (4:49 / km) +60m 4:41 / km | |
| ahr:147 max:159 slept:8.0 shoes: Asics DS Trainer X |
| late run @ Forest Park, still 75F and 95% humidity at 10:30 PM |