Sunday Apr 9 |
 | trail run warm up/down 18:00 [2]3 km (6:00 / km) +50m 5:32 / km | |
| slept:6.5 shoes: Icebugs MR2 - 2005 |
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| Orienteering race (Red Course) 1:00:28 [5]**** 9 km (6:43 / km) +310m 5:44 / km | |
| spiked:15/19c shoes: Icebugs MR2 - 2005 |
| Red @ Wolf's Den - fast map - fast course - happy with effort and navigation - first leg ~ 30" was hasitant kept pulling right without looking at the compass, 20" on 4 did not read the control describtion - I was looking for the cliff - 30" hasitation on 6 - the green boundaries did not line up, thanks to Bernie - he pullled me to the control,
just like in ROGAINEs, 30" sec on 8 - running a bit too fast without looking at compass. Clean thru the rest. Pushed all the way knowing Leif's fast minutes (54:30) |
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Red 2 - Splits |
Saturday Apr 8 |
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| Event: NEOC Spring Rock Festival and Intercollegiates
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| trail run warm up/down 15:00 [2]2.5 km (6:00 / km) +30m 5:40 / km | |
| slept:6.5 shoes: Icebugs MR2 - 2005 |
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| Orienteering race (middle) 42:24 [4]**** 5.25 km (8:05 / km) +210m 6:44 / km | |
| spiked:13/17c rhr:49 shoes: Icebugs MR2 - 2005 |
| Red @ Intercollegiates, green forest, kept me off ballance a lot, did not have enough time to read on a run, paid for it with 20" on 2, 40" on 3, 1 min on 10. From 10 went back towards 9 - that was a 2 min lost. Total 4 min lost. Best - 34:28 by John F. |
| trail run warm up/down 10:00 [2]2 km (5:00 / km) | |
| shoes: Icebugs MR2 - 2005 |
| before Sprint Relays |
| Orienteering race (sprint relay) 14:46 [5]**** 2.3 km (6:25 / km) +90m 5:22 / km | |
| spiked:9/9c shoes: Icebugs MR2 - 2005 |
| All out effort on first leg course C: saw Kenny ahead of me most of the way, but could not catch up to him. Finished third over all and the Team 3B (Victoria and Joe) finished 4 th - this relay was more interesting than last weekend - much tighter results - naturally, due to the nature of the race. |
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Red Day 1 - Splits |
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Sprint C - Splits |
Friday Apr 7 |
| trail run (easy-MP-T) 57:40 [3]12.4 km (4:39 / km) +180m 4:20 / km | |
| ahr:151 max:161 slept:8.5 shoes: Asics DS Trainer X |
| 6 loops in Forest Park: 8:10 (155), 8:23 (151), 8:30 (148) (+pit stop), 8:06 (153), 7:49 (156), 7:21 (164). Felt a bit tired in the beginning, then OK |
| trail run tempo 7:21 [4]1.8 km (4:05 / km) +27m 3:48 / km | |
| ahr:164 max:168 shoes: Asics DS Trainer X |
| T part of a run |
| stretching warm up/down (lower back & legs) 6:00 [1] | |
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Thursday Apr 6 |
| road run (commute) 38:28 [3]7.9 km (4:52 / km) +35m 4:46 / km | |
| ahr:145 max:157 slept:8.0 shoes: Asics DS Trainer IX |
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Monday Apr 3 |
| Note | |
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| W 19 - F IV- Final Q - starts |