Sunday Sep 24 |
 | road run warm up/down 18:00 [2]3 km (6:00 / km) +35m 5:40 / km | |
| ahr:136 max:150 slept:8.0 shoes: VJ-Integrators-2006 |
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| Orienteering race (Classic) 1:33:56 [4]**** 12 km (7:50 / km) +390m 6:44 / km | |
| ahr:153 max:167 spiked:17/21c shoes: VJ-Integrators-2006 |
| Blue @ CNYO - nice course, interesting small area - 2 loops in pouring rain - felt very good, made some stupid mistakes in marshes - 4 errors total - 16 min - 6 min on 4, 5 min on 5 (in the circle!), 1 min on 8 and 4 min on 14 - lapse of concentration - I got a bit too relaxed since I ran in that area before and pulled a 180 on a trail. Not too happy with the result, but quite happy that I could move for all 94 min at decent speed. |
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Classic - Blue - Splits |
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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