Sunday Sep 17 |
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| Event: 2006 Sprint Series Finals
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 | trail run warm up/down 25:00 [2] 3.5 km (7:09 / km) +30m 6:51 / km | |
| slept:8.0 shoes: Nike Air Pegasus 2006 |
| during 3 sprints |
| Orienteering race (Sprint) 14:40 [5] **** 3 km (4:53 / km) +26m 4:41 / km | |
| ahr:163 max:172 spiked:16/17c shoes: VJ-Integrators-2006 |
| first round sprint - 4 th ot of 4, best time Erin Shirm in 13:17. |
| Orienteering race (Sprint) 17:12 [5] **** 3 km (5:44 / km) +52m 5:17 / km | |
| ahr:162 max:170 spiked:13/16c shoes: VJ-Integrators-2006 |
| lost ~ 1 min on 3 errors, finished just behind Vlad, he was clean and steady, best time was ~15 min by John F and Mike Sandstrom |
| Orienteering race (Sprint) 18:23 [5] **** 3.2 km (5:45 / km) +80m 5:06 / km | |
| spiked:14/18c shoes: VJ-Integrators-2006 |
| Lost ~ 1 min on small errors , still behind Vlad and Vadim. 16:03 was best time by Erin who cought us by 2 min and passed at the end. |
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Sprint #1 - Long - Splits |
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Sprint #2 - Long - Splits |
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Sprint Final - Long - Splits |
Saturday Sep 16 |
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| Event: 2006 Sprint Series Finals Festival
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| trail run warm up/down 15:00 [2] 2.5 km (6:00 / km) +20m 5:46 / km | |
| slept:4.5 shoes: VJ Integrator 2004 |
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| Orienteering race 1:13:30 [4] **** 9.6 km (7:39 / km) +240m 6:48 / km | |
| ahr:153 max:167 spiked:14/18c |
| Farsta @ Hickory Run - felt like I was moving OK, but navigation was sloppy at times - total of 8 min of errors, some embarrassing ones, nice job of course setting by Randy on 18 y.o. map. Eddie won in ~60 min |
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Farsta - Splits |
Friday Sep 15 |
| trail run (easy-T) 43:27 [3] 9.2 km (4:43 / km) +95m 4:29 / km | |
| ahr:148 max:159 slept:8.0 weight:145lbs shoes: Asics DS Trainer IX |
| 5 loops in FP - 8:31 (146), 8:18 (149), 8:04 (153), 7:54 (156), 7:33 (160) - in the rain. I enjoyed this run today - felt better then 2 days ago. |
| trail run tempo 15:27 [4] 3.6 km (4:18 / km) +50m 4:01 / km | |
| ahr:158 max:165 shoes: Asics DS Trainer IX |
| T part of the run |
| stretching warm up/down 7:00 [1] | |
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Thursday Sep 14 |
| strength workout (3x4 short circuit workout) 12:00 [1] | |
| ahr:101 max:128 (rest day) |
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Wednesday Sep 13 |
| trail run warm up/down 55:32 [2] 11.1 km (5:00 / km) +140m 4:42 / km | |
| ahr:141 max:169 slept:8.0 shoes: Nike Air Pegasus 2006 |
| To FP - 3 loops and between intervals. Nice day. I had problems getting oxygen on high speed, cut intervals short :( |
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| C • kogda guba raskatyvetsia nasto... 10 |
| intervals hills (3x1150 (up) / 650) 13:37 [4] 3.5 km (3:53 / km) +66m 3:33 / km | |
| ahr:158 max:171 shoes: Nike Air Pegasus 2006 |
| 4:23, 4:31, 4:43 - I was not in control today, last one I could not push speed or HR |
| stretching warm up/down 7:00 [1] | |
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Tuesday Sep 12 |
| trail run (easy) 41:17 [2] 8.5 km (4:51 / km) +105m 4:34 / km | |
| ahr:143 max:159 slept:7.0 shoes: Asics DS Trainer X |
| 2 long horse loops in FP: 15:11 (146), 15:10 (144) |
| stretching warm up/down 6:00 [1] | |
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Monday Sep 11 |
| road run warm up/down 18:09 [3] 3.8 km (4:47 / km) +45m 4:31 / km | |
| ahr:146 max:156 slept:8.0 shoes: Nike Air Pegasus 2006 |
| To FP loop and back - nice day for running today |
| trail run tempo (MP-T) 38:56 [4] 9 km (4:20 / km) +130m 4:02 / km | |
| ahr:156 max:170 shoes: Nike Air Pegasus 2006 |
| 5 loops in FP: 8:07 (150), 7:59 (154), 7:50 (156), 7:45 (158), 7:15 (164) - last loop felt easier than before at that speed - PB for the season - 7:15 |
| stretching warm up/down 7:00 [1] | |
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