Saturday Sep 23 |
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| Event: CNYO A meet
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 | trail run warm up/down 25:00 [2]3 km (8:20 / km) +50m 7:42 / km | |
| ahr:135 max:160 slept:7.5 shoes: VJ-Integrators-2006 |
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| Orienteering race (Sprint) 14:58 [5]**** 2.7 km (5:33 / km) +55m 5:02 / km | |
| ahr:167 max:179 spiked:14/14c |
| Sprint @ SNYO - clean run, full effort, cought Vadim in the middle, we got a bunch of people in front of us - helped to nail all controls after that. Lost 4 sec to Fohn F., who jogged the course :) |
| Orienteering race (Middle) 51:55 [5]**** 7 km (7:25 / km) +240m 6:20 / km | |
| ahr:165 max:175 spiked:16/20c shoes: VJ-Integrators-2006 |
| Middle Blue @ CNYO. Started a little sluggish, was hesitant on 1, 3 and 4, then John F. cought me and Ross on # 4 and I was able to pick up navigation and was catching up to Ross and John on small errors they made, felt week in the middle of the race, but was able to push @ the end in head to head running with kids. ~ 2 min lost on the course |
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Sprint - Strong Lungs - Splits |
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Middle - Blue - Splits |
Thursday Sep 21 |
| trail run (easy-T) 53:21 [3]11.5 km (4:38 / km) +145m 4:22 / km | |
| ahr:147 max:160 slept:8.5 shoes: Asics DS Trainer IX |
| 4 long horse loops in FP: 14:23 (147), 14:10 (149), 13:44 (153), 13:03 (159) - nice day for running, felt rested finally. |
| trail run tempo 13:03 [4]3.1 km (4:13 / km) +45m 3:55 / km | |
| ahr:159 max:166 shoes: Asics DS Trainer IX |
| T part of the run |
| stretching warm up/down 7:00 [1] | |
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Tuesday Sep 19 |
| trail run (easy) 41:00 [2]8.4 km (4:53 / km) +60m 4:43 / km | |
| ahr:143 max:157 slept:8.0 shoes: Nike Air Pegasus 2006 |
| felt better today, still some minor pains from banging myself @ Hickory Run, looks like no permanent damage was done |
| stretching warm up/down 7:00 [1] | |
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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 |