Saturday May 6 |
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| Event: West Point A meet
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 | trail run warm up/down 25:16 [2] * 3.5 km (7:13 / km) +125m 6:08 / km | |
| ahr:135 max:154 slept:7.0 shoes: OLWAY Tiger 2004 |
| to the start @ Lake Popolopen in West Point with Speedy |
| Orienteering race (Red X) 1:06:00 [3] ***** 7 km (9:26 / km) +365m 7:29 / km | |
| ahr:154 max:168 spiked:15/15c shoes: OLWAY Tiger 2004 |
| very slow course by design I had some minor hesitations in the circle, so did everyone. Low HR not due to the luck of effort but due to the total impossibility of running hard most of the course. |
| trail run warm up/down 12:00 [2] 2 km (6:00 / km) +20m 5:43 / km | |
| ahr:128 max:145 shoes: Nike Air Pegasus 2005 |
| before the sprint |
| Orienteering race (Sprint) 19:01 [5] ***** 3 km (6:20 / km) +85m 5:33 / km | |
| ahr:167 max:176 spiked:17/18c shoes: Nike Air Pegasus 2005 |
| All out effort; l had Clem ~ 1 min behind me, lost ~ 35 sec on # 8 and Clem got me there, my legs went tired soon after could not stay closer to Clem.
Good course by Peter. Thanks. |
| Orienteering (control pickup) 25:00 [1] *** 2 km (12:30 / km) +50m 11:07 / km | |
| spiked:6/6c shoes: Nike Air Pegasus 2005 |
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Red-1X - Splits |
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West Point Sprint (Team fundraiser) - Splits |
Friday May 5 |
| trail run (easy) 49:30 [3] 10.2 km (4:51 / km) +155m 4:31 / km | |
| ahr:145 max:158 slept:7.0 shoes: Asics DS Trainer X |
| 4 loops in Forest Park: 8:48 (142), 8:38 (145), 8:31 (146), 8:03 (152) |
Thursday May 4 |
| road run (commute - easy) 38:35 [3] 7.9 km (4:53 / km) +35m 4:47 / km | |
| ahr:148 max:158 shoes: Nike Air Pegasus 2005 |
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| road run (commute-easy-T) 37:24 [3] 7.9 km (4:44 / km) +65m 4:33 / km | |
| ahr:147 max:164 shoes: Nike Air Pegasus 2005 |
| Back home @ 10PM |
| stretching warm up/down 10:00 [1] | |
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Monday May 1 |
| Note | |
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| W 23 |
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 |
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| 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 :-) |
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RedX - Splits |