Saturday Apr 1 |
 | road run warm up/down 6:00 [2] 1 km (6:00 / km) | |
| ahr:135 max:145 slept:8.0 |
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| Orienteering race (spint) 16:55 [5] **** 3 km (5:38 / km) +65m 5:05 / km | |
| ahr:167 max:174 spiked:12/12c |
| Good race, good effort, need more speed. I had total ~ 15 or 20 sec of hasitations on the course, avoided climb as much as possible. |
| road run warm up/down 20:00 [2] 3 km (6:40 / km) | |
| ahr:126 max:145 |
| waiting for Greg to pass the relay to me |
| Orienteering race (relay leg 3) 48:00 [5] **** 7 km (6:51 / km) +265m 5:46 / km | |
| ahr:162 max:172 spiked:13/15c |
| decent run - had one bad route choice (the famous 3-4 leg) felt much better towards end of the race - total 3 min of errors and hasitations |
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Sprint-Blue - Splits |
Friday Mar 31 |
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| Event: Flying Pig X (OCIN)
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| trail run warm up/down 18:00 [2] 3 km (6:00 / km) +20m 5:48 / km | |
| ahr:131 max:157 slept:5.0 shoes: OLWAY Tiger 2004 |
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| Orienteering race (middle) 41:00 [5] *** 6 km (6:50 / km) +160m 6:02 / km | |
| ahr:166 max:174 spiked:14/17c shoes: OLWAY Tiger 2004 |
| Blue Middle @ The Pig: Good effort, did not tape my ankles today - it was a mistake - I twisted right ankle early into the race - was much more careful with my foot placement for the rest of the race, had bad ballance during running throu the crap. Made one big 2 min error on the route to 10 ( Pig House), and 2 - 30 sec errors on 5 and 15 (I can see the pattern here :-). |
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| C • Patterns 2 |
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Blue - middle - Splits |
Wednesday Mar 29 |
| road run (commute) 40:00 [2] 7.9 km (5:04 / km) | |
| ahr:138 max:150 slept:8.0 |
| it is finally warm |
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 |