Friday Nov 11 |
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| Event: US Long Course Champs
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 | trail run warm up/down 30:00 [2] 4 km (7:30 / km) +30m 7:14 / km | |
| shoes: VJ Integrator 2004 |
| before and after sprint with J-man |
| Orienteering race (sprint) 13:47 [5] *** 2.8 km (4:55 / km) +90m 4:14 / km | |
| spiked:13/13c slept:5.0 shoes: VJ Integrator 2004 |
| DVOA sprint - very clean; J-man 13:00 |
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| C • Sprint run 2 |
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Chapel Sprint - Splits |
Wednesday Nov 9 |
| trail run (MP) 51:29 [3] 11.2 km (4:36 / km) +135m 4:20 / km | |
| ahr:151 max:161 slept:8.0 shoes: Nike Air Pegasus 2005 |
| 6 loops in Forest Park (MP+T): 8:14 (152), 8:14 (153), 8:34 (150), 8:11 (152), 7:43 (160), 7:23 (164) |
| trail run tempo (T-pace) 15:06 [4] 3.6 km (4:12 / km) +50m 3:55 / km | |
| ahr:162 max:169 shoes: Nike Air Pegasus 2005 |
| T part of the run |
Tuesday Nov 8 |
| road run (commute) 39:11 [2] 8.1 km (4:50 / km) +35m 4:44 / km | |
| ahr:139 max:152 slept:6.0 |
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| C • Hey - what's the plan for Friday? 2 |
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) |