Sunday Oct 23 |
 | trail run warm up/down 23:00 [2]3 km (7:40 / km) +60m 6:58 / km | |
| ahr:136 max:152 slept:6.0 shoes: OLWAY Tiger 2004 |
| before and after sprints |
| Orienteering (spint) 21:10 [4]**** 3 km (7:03 / km) +80m 6:14 / km | |
| ahr:160 max:172 spiked:14/15c shoes: OLWAY Tiger 2004 |
| 1 of 3 @ Trout Brook - ~20 sec on #5 |
| Orienteering (Sprint) 15:38 [4]*** 2.5 km (6:15 / km) +75m 5:26 / km | |
| ahr:162 max:170 spiked:13/14c shoes: OLWAY Tiger 2004 |
| 2 of 3 @ Trout Brook - 20 sec #14 - i ran too fast uphill to #13, my brain got fried |
| Orienteering (Sprint) 16:41 [4]**** 2.5 km (6:40 / km) +110m 5:28 / km | |
| ahr:162 max:174 spiked:12/14c shoes: OLWAY Tiger 2004 |
| 3 of 3 @ Trout Brook - # 5 - 20 sec, did not get the map, # 7- 45 sec: got confused by #8 being so close to #6 - ran 6-8-7-8-9 that was the only real mental lapse today |
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Sprint 1 - Splits |
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Sprint 2 - Splits |
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Sprint 3 - Splits |
Saturday Oct 22 |
| road run warm up/down (tempo) 13:05 [4]3 km (4:22 / km) +35m 4:07 / km | |
| ahr:152 max:157 slept:7.0 shoes: Asics DS Trainer X |
| warm up in the rain - faster then usual |
| intervals intervals (4x1000/200) 15:27 [4]4 km (3:52 / km) | |
| ahr:162 max:171 shoes: Asics DS Trainer X |
| 3:48, 3:49, 3:49, 4:00 |
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| C • 5 |
| road run warm up/down 20:00 [3]3.4 km (5:53 / km) +30m 5:38 / km | |
| ahr:136 max:150 shoes: Asics DS Trainer X |
| back home and between intervals |
Thursday Oct 20 |
| trail run (easy-T+strides) 57:40 [3]12.2 km (4:44 / km) +210m 4:21 / km | |
| ahr:150 max:168 slept:7.5 shoes: Asics DS Trainer IX |
| @ Forest Park: 4 horse loops: 8:15 (149), 8:02 (152), 7:44 (156), 7:24 (161), + 5x150/150@26-28/1:10 |
| stretching 6:00 [1] | |
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Wednesday Oct 19 |
| trail run 1:04:28 [3]13.2 km (4:53 / km) +235m 4:29 / km | |
| ahr:148 max:166 slept:7.5 shoes: Nike Air Pegasus 2005 |
| 2 loops in Forest Park: 29:27, 28:07 |
| stretching (legs and lower back) 6:00 [1] | |
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