Sunday Apr 30 |
 | trail run warm up/down 15:30 [2] 3 km (5:10 / km) +20m 5:00 / km | |
| ahr:136 max:165 slept:4.0 shoes: VJ-Integrators-2006 |
| |
| Orienteering race (Long-Red) 1:31:42 [4] **** 14 km (6:33 / km) +450m 5:39 / km | |
| ahr:159 max:171 spiked:15/17c shoes: VJ-Integrators-2006 |
| Much better day today - only one serious error - 3.5 min on #2, stopped one ridge short, I think control was missplaced by 20m on #5 but it is open to interpretation, i lost there 20sec, then clean. Good effort today, a lot of trail running. Got stuck in the vegetation on my way to 16, lost to Joe only 7 sec :-) |
| |
|
RedX - Splits |
Saturday Apr 29 |
| |
| Event: US Short and Long Championships
|
| trail run warm up/down 25:00 [3] 5 km (5:00 / km) +35m 4:50 / km | |
| ahr:140 max:165 slept:7.5 shoes: VJ-Integrators-2006 |
| before and after the race |
| Orienteering race (Middle) 53:50 [5] ***** 7 km (7:41 / km) +215m 6:40 / km | |
| ahr:159 max:172 spiked:10/19c shoes: VJ-Integrators-2006 |
| Started OK with 40 sec lost on 2, but running hard.
totally disintegrated after I attacked #9 from the same spot twice - misinterpreted the map in the circle - 4 min lost - William past me there, then on # 12 tricky control we missed it ~ 2 min lost, Nick caught up to us, a little (~20sec) miss on 13, by 14 Nick and William were gone and my pace settled but I still could not read and comprehend the map, ~15 on 15, 30 sec on 16, 2 min on 17 with Nick again, pulled 180 on 18 for another 3.5 min bad day
|
| |
|
Blue - Splits |
Thursday Apr 27 |
| trail run warm up/down 38:24 [3] 7.5 km (5:07 / km) +80m 4:52 / km | |
| ahr:143 max:165 slept:7.0 shoes: Nike Air Pegasus 2005 |
| To Victory Field and back |
| intervals tempo 8:03 [4] 2 km (4:02 / km) | |
| ahr:161 max:165 shoes: Nike Air Pegasus 2005 |
| T-interval @ Victory Field (unplanned, just felt like testing T-speed) |
| intervals intervals (5x400/100) 11:00 [5] 2.5 km (4:24 / km) | |
| ahr:160 max:168 shoes: Nike Air Pegasus 2005 |
| 5x400m@88sec + 40-45sec rest (100m) - felt good |
| stretching warm up/down 6:00 [1] | |
| |
| |
Wednesday Apr 26 |
| trail run (easy - MP) 39:00 [3] 8.6 km (4:32 / km) +185m 4:06 / km | |
| ahr:150 max:162 slept:7.0 shoes: Asics DS Trainer X |
| 2 long horse loops in Forest Park: 14:47 (146), 13:55 (153). Legs felt fresh |