Sunday Nov 13 |
 | trail run warm up/down 10:00 [3]2 km (5:00 / km) +25m 4:42 / km | |
| slept:7.0 shoes: VJ Integrator 2004 |
| |
| Orienteering race (long) 2:41:01 [4]**** 25 km (6:26 / km) +750m 5:36 / km | |
| spiked:25/29c shoes: VJ Integrator 2004 |
| Long-O US Champs - good run, some minor errors along the way - may be 4 min lost total + 1 min pit stop, biggest error was not the best rout to # 19 ~ 1.5 - 2 min lost. Started to slow down after # 22 and had some cramps for last 3.5 km, happy with my 6-th place, super clean run would not gain any spots. This race is a nice finish to a season; relays at pig, team trials and Billygoat are focus of new training season (Spring 2006), |
| |
| C • new training season 9 |
| |
|
Blue Long - Splits |
Saturday Nov 12 |
| trail run warm up/down 10:00 [2]2 km (5:00 / km) +20m 4:46 / km | |
| ahr:134 max:162 slept:7.0 shoes: VJ Integrator 2004 |
| |
| Orienteering race 49:46 [4]**** 9 km (5:32 / km) +180m 5:02 / km | |
| ahr:163 max:174 spiked:11/14c shoes: VJ Integrator 2004 |
| Red @ DVOA A-meet - clean run - started moderate effort, than made a mistake on #6 and picked up effort fo the rest of the race - total ~ 2 min of errors and hasitations - Joe was 50:10. |
| |
|
Red 1 - Splits |
Friday Nov 11 |
| |
| Event: US Long Course Champs
|
| 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 |
| |
| C • Sprint run 2 |
| |
|
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 |
| |
| |
| C • Hey - what's the plan for Friday? 2 |