Saturday Aug 19 |
| |
| Event: US Classic Champs
|
 | trail run warm up/down 30:00 [2]5.5 km (5:27 / km) +40m 5:16 / km | |
| slept:8.0 shoes: VJ-Integrators-2006 |
| before and afrer the race with Speedy |
| Orienteering race 1:18:28 [4]**** 12 km (6:32 / km) +470m 5:28 / km | |
| spiked:17/20c shoes: VJ-Integrators-2006 |
| US Champs M21+ - Blue - Day1 - felt good for first 50 min, moving well, lost 1 min in the circle on 7 - just did not see the feature, but did not get discouraged by that, was very careful thru the rocks, got tired - made a 1 min error on 16 - not the best rout too, on that leg. Mikell was 67+ min, very good time. Total ~ 3 min of errors and hesitations |
| stretching warm up/down 8:00 [1] | |
| |
| |
| |
|
Blue day1 - Splits |
Thursday Aug 17 |
| trail run (easy) 49:15 [3]10.7 km (4:36 / km) +150m 4:18 / km | |
| slept:6.5 shoes: Nike Air Pegasus 2006 |
| To FP + 4 loops: 8:23, 8:13, 8:15, 8:15 - nice day, felt good |
| strides intervals (10x20sec/40sec) 10:00 [4]2.25 km (4:27 / km) +30m 4:10 / km | |
| shoes: Nike Air Pegasus 2006 |
| |
| stretching warm up/down 5:00 [1] | |
| |
| |
Tuesday Aug 15 |
| road run warm up/down 18:00 [3]3.9 km (4:37 / km) +50m 4:20 / km | |
| slept:9.0 shoes: Asics DS Trainer X |
| To FP loop and back - humid afer rain |
| trail run tempo 23:56 [4]5.4 km (4:26 / km) +80m 4:08 / km | |
| shoes: Asics DS Trainer X |
| 3 loops: 8:08, 7:58, 7:50 - felt like work, and the speed was not there. I felt like I did not recuperate from previous training |
| stretching warm up/down 3:00 [1] | |
| |
| |
Sunday Aug 13 |
| road run warm up/down 8:00 [2]1.5 km (5:20 / km) +20m 5:00 / km | |
| slept:9.0 shoes: Nike Air Pegasus 2006 |
| To FP and back |
| trail run long 1:20:15 [4]17.6 km (4:34 / km) +260m 4:15 / km | |
| shoes: Nike Air Pegasus 2006 |
| 3 perimeter loops in FP (5.85 km ea.): 27:25, 26:40, 26:10. Nice day, felt easy. Little pain in both knees, running downhill, after 70 min. |
| stretching warm up/down 15:00 [1] | |
| |
| |