Tuesday Mar 28 |
 | road run warm up/down 28:00 [2] * 5.8 km (4:50 / km) +70m 4:33 / km | |
| ahr:142 max:152 slept:7.0 shoes: Nike Air Pegasus 2005 |
| To Forest Park and back, looking at the map |
| Orienteering (test midle course) 24:44 [5] *** 4 km (6:11 / km) +70m 5:41 / km | |
| ahr:161 max:168 spiked:24/25c shoes: Nike Air Pegasus 2005 |
| second run on this course I set up for training (first was Jan 07, 2006 - 26:30). Happy with improvement, will work on it feather. |
| stretching warm up/down (legs and lower back) 6:00 [1] | |
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Middle Distance - Splits |
Monday Mar 27 |
| trail run (easy + fartlek) 56:30 [3] * 11.8 km (4:47 / km) +150m 4:30 / km | |
| ahr:146 max:165 slept:8.0 shoes: Nike Air Pegasus 2005 |
| In Forest Park - 3 long horse loops - had a map and a compass in my hands kept in touch. It was not easy wile running fartlek on the last loop - strong up hill, easy down hill: 15:42 (145), 15:13 (146), 14:36 (150) |
| stretching warm up/down (legs and lower back) 6:00 [1] | |
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Sunday Mar 26 |
| trail run warm up/down 15:00 [3] * 3 km (5:00 / km) +35m 4:43 / km | |
| ahr:136 max:154 slept:5.5 shoes: Icebugs MR2 - 2005 |
| with Gaga before the Red |
| Orienteering (Local race) 57:20 [4] **** 7.3 km (7:51 / km) +345m 6:21 / km | |
| ahr:160 max:171 spiked:14/17c shoes: Icebugs MR2 - 2005 |
| Red @ Spook Swamp - felt unbalanced running on rocks, nice course - had ~ 4.5 min of errors, biggest one - being stuck in unmapped barbaris growth for ~ 1.5 min. I think # 14 was placed on unmapped cliff about 30-40 m short of real one I passed it got to my cliff - and than saw it behind and one contour line too high. |
| trail run warm up/down 29:05 [3] * 5.6 km (5:12 / km) +95m 4:47 / km | |
| ahr:145 max:157 shoes: Icebugs MR2 - 2005 |
| around Lake Skenonto and back |
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Red - Splits |
Friday Mar 24 |
| trail run (MP-T) 50:22 [3] 11 km (4:35 / km) +150m 4:17 / km | |
| ahr:154 max:161 slept:7.0 shoes: Asics DS Trainer IX |
| MP-T - 6 loops in Forest Park: 8:13 (150), 8:02 (154), 8:00 (155), 7:56 (156), 7:47 (159), 7:25 (163) |
| trail run tempo (T) 15:12 [4] 3.6 km (4:13 / km) +55m 3:55 / km | |
| ahr:161 max:168 shoes: Asics DS Trainer IX |
| T part of a run |
| stretching warm up/down (legs & lower back) 7:00 [1] | |
| ahr:96 max:153 |
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Thursday Mar 23 |
| road run (commute) 36:46 [3] 7.8 km (4:43 / km) +35m 4:37 / km | |
| ahr:149 max:159 slept:7.5 shoes: Nike Air Pegasus 2005 |
| nice day, getting warmer |
| stretching warm up/down (legs) 4:00 [1] | |
| ahr:102 max:153 |
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Wednesday Mar 22 |
| road run (commute) 13:00 [2] 2.5 km (5:12 / km) +25m 4:57 / km | |
| slept:7.0 shoes: Nike MaxAir |
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