Sunday Nov 6 |
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| Event: HVO/DVOA Dual Meet
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 | trail run warm up/down 20:00 [2]3 km (6:40 / km) +25m 6:24 / km | |
| slept:6.5 shoes: OLWAY Tiger 2004 |
| warm-up with Mr. Speedy |
| Orienteering race 53:38 [5]*** 9 km (5:58 / km) +180m 5:25 / km | |
| spiked:18/20c shoes: OLWAY Tiger 2004 |
| fast pace race on a simple map, had total of ~1-1.5 min of small errors and hazitations, J-Man - 51:10 |
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| C • Follow by a horse 1 |
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Red - Splits |
Saturday Nov 5 |
| trail run (easy - T) 1:08:57 [3]14.8 km (4:40 / km) +195m 4:22 / km | |
| ahr:145 max:162 slept:8.0 shoes: Asics DS Trainer IX |
| @ Forest Park 6 loops: 8:32 (141), 8:28 (144), 8:25 (146), 8:26 (148), 8:28 (146), 7:45 (154) |
Friday Nov 4 |
| road run (commute) 38:35 [2]8.1 km (4:46 / km) +35m 4:40 / km | |
| ahr:140 max:152 slept:8.0 shoes: Nike Air Pegasus 2005 |
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Thursday Nov 3 |
| trail run (easy) 43:21 [2]8.6 km (5:02 / km) +130m 4:41 / km | |
| ahr:139 max:156 slept:6.5 shoes: Asics DS Trainer X |
| 3 loops @ Forest Park - 9:04 (140), 9:02 (140), 9:15 (138). Need stretching after stupid strides yesterday |
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| C • stupid strides 15 |
| stretching 10:00 [1] | |
| shoes: Asics DS Trainer X |
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Wednesday Nov 2 |
| strides (5x100/100) 17:00 [3]3.25 km (5:14 / km) | |
| slept:8.0 shoes: Nike Air Pegasus 2005 |
| warm up + 5x100/100 (20sec) + cool down |
Tuesday Nov 1 |
| trail run (easy (MP)) 39:08 [3]8.6 km (4:33 / km) +120m 4:15 / km | |
| ahr:154 max:162 slept:6.0 shoes: Asics DS Trainer X |
| @ Forest Park - 6 loops : 8:07 (154), 8:11(153), 7:55 (156), 7:42 (159), 7:21 (163), 7:11 (167) |
| trail run tempo (T-pace) 22:14 [4]5.4 km (4:07 / km) +75m 3:51 / km | |
| ahr:163 max:172 shoes: Asics DS Trainer X |
| Faster part of a run - my T-pace HR is 166 and I felt it in my legs on last loop. |