Sunday Nov 27 |
 | trail run warm up/down 15:00 [2] 2 km (7:30 / km) +10m 7:19 / km | |
| slept:6.0 shoes: OLWAY Tiger 2005 |
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| C • Are you GOATS going to WCOC Saturday? 1 |
| Orienteering race 49:05 [4] **** 7.2 km (6:49 / km) +240m 5:51 / km | |
| ahr:161 max:175 spiked:15/17c shoes: OLWAY Tiger 2005 |
| Local meet @ Kanawauke lake. Red course - fairly easy control placements ~ 1 min of errors and hasitations. JohnF - 47:04. |
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| C • thanks! 4 |
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Red - Splits |
Saturday Nov 26 |
| trail run (easy) 1:06:30 [3] 13.3 km (5:00 / km) +165m 4:42 / km | |
| ahr:146 max:161 slept:8.0 shoes: Nike Air Pegasus 2005 |
| 2 big loops in Forest Park - 2 more big trees are down and blocking my faforite trails, I was running easy, but HR was a bit higher, may be I had too much winter gear on me (overdressed?) |
Friday Nov 25 |
| trail run (easy) 47:46 [2] 9.4 km (5:05 / km) +120m 4:47 / km | |
| ahr:140 max:151 slept:7.5 shoes: Asics DS Trainer IX |
| Easy run @ Forest Park with Z-man |
Thursday Nov 24 |
| trail run (easy) 1:06:04 [2] 12.7 km (5:12 / km) +175m 4:52 / km | |
| ahr:135 max:151 slept:7.5 shoes: Nike Air Pegasus 2005 |
| @ Forest Park with Sergiy before BIg Turkey consumption |
Wednesday Nov 23 |
| trail run (MP-T) 42:09 [3] 9.2 km (4:35 / km) +120m 4:18 / km | |
| ahr:154 max:162 slept:8.0 shoes: Asics DS Trainer X |
| 6 loops @ Forest Park: 8:16 (152), 8:03 (155), 7:59(157), 7:48 (160), 7:49 (162), 7:30 (165). Felt rested, first winter running weather (~0 C) |
| trail run tempo 23:07 [4] 5.4 km (4:17 / km) +75m 4:00 / km | |
| ahr:163 max:172 shoes: Asics DS Trainer X |
| T part of a run |
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| C • 23:07? 4 |