Sunday May 21 |
 | trail run warm up/down 18:00 [2]* 3 km (6:00 / km) +30m 5:43 / km | |
| ahr:141 max:159 slept:8.0 shoes: VJ-Integrators-2006 |
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| Orienteering race (long) 1:40:43 [4]**** 15 km (6:43 / km) +340m 6:02 / km | |
| ahr:160 max:169 spiked:15/21c shoes: VJ-Integrators-2006 |
| Team Trials Long - felt good, but needed a little more training: at the end my pace dropped and some small errors accumulated - lost ~ 5-6 min today. Happy with the result, some ROGAINES & road races for next 2 month |
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Blue - Splits |
Saturday May 20 |
| trail run warm up/down 35:00 [2]* 6 km (5:50 / km) +65m 5:32 / km | |
| ahr:129 max:153 slept:9.0 shoes: VJ-Integrators-2006 |
| before and after the race |
| Orienteering race (Middle) 43:31 [5]**** 7 km (6:13 / km) +145m 5:38 / km | |
| ahr:159 max:170 spiked:12/17c shoes: VJ-Integrators-2006 |
| two big errors - 3 min in on 5 - my fault, and #12 was in a bad spot - lost 4 min - race was over + lost ~ 30 sec on ea - 7 and 8 . This map badly needed 2.5 m contours, very interesting terrain. I did not switch my approach when course demanded it :-( |
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Blue - Splits |
Friday May 19 |
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| Event: US Team Trials
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| road run warm up/down 30:00 [2]5 km (6:00 / km) +25m 5:51 / km | |
| ahr:134 max:146 slept:3.0 |
| before and after the sprint |
| Orienteering race (Sprint) 15:53 [5]*** 3.2 km (4:58 / km) +85m 4:23 / km | |
| ahr:170 max:177 spiked:16/17c |
| small error on 4 - 20 sec, need speed |
| Orienteering (model) 35:00 [3]**** 4.5 km (7:47 / km) +65m 7:15 / km | |
| ahr:148 max:162 spiked:7/8c |
| Model event @ SF Ranch |
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Sprint - Splits |
Thursday May 18 |
| road run (commute) 38:15 [2]7.8 km (4:54 / km) +35m 4:48 / km | |
| ahr:144 max:160 slept:7.0 shoes: Nike MaxAir |
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Wednesday May 17 |
| trail run warm up/down (easy) 33:43 [3]6.6 km (5:07 / km) +105m 4:44 / km | |
| ahr:145 max:160 slept:7.5 shoes: Nike Air Pegasus 2005 |
| easy-T in Forest Park - 6 loops: 8:40 (148), 8:15 (151), 8:00 (155), 7:53 (158), 7:45 (160), 7:22 (165) |
| trail run tempo 31:00 [4]7.2 km (4:18 / km) +105m 4:01 / km | |
| ahr:160 max:171 shoes: Nike Air Pegasus 2005 |
| T part of the run - felt easy for first 3 loops |