Saturday Oct 7 |
 | trail run warm up/down (+ stretching) 35:00 [2] 5 km (7:00 / km) +35m 6:46 / km | |
| ahr:144 max:156 slept:8.0 |
| before and after Middle Course |
| Orienteering race (Middle) 34:17 [5] ***** 5 km (6:51 / km) +70m 6:24 / km | |
| ahr:162 max:171 spiked:13/17c shoes: VJ-Integrators-2006 |
| I had decent race in comparison with the rest of the runners, but still 3 min of errors today. |
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Middle Course 8 - Splits |
Friday Oct 6 |
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| Event: 2006 North American Championships (Golden Leaf Orienteering Fest)
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| road run warm up/down 20:00 [2] 4 km (5:00 / km) | |
| ahr:144 max:150 slept:4.5 shoes: Nike Air Pegasus 2006 |
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| Orienteering race (Sprint) 18:07 [5] **** 3.5 km (5:11 / km) +20m 5:02 / km | |
| ahr:165 max:178 spiked:16/17c shoes: Nike Air Pegasus 2006 |
| Sprint @ NAOC - 1 - 1min disaster - parrallel error |
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Sprint 4 - Splits |
Thursday Oct 5 |
| trail run (easy-MP) 1:00:29 [3] 12.8 km (4:44 / km) +205m 4:22 / km | |
| ahr:145 max:159 slept:8.0 shoes: Asics DS Trainer IX |
| 5 loops in FP: 8:44 (143), 8:33 (144), 8:21(147), 8:06 (149), 8:06 (151) - felt good today - just minor discomfort in lower back |
Tuesday Oct 3 |
| trail run 43:32 [3] 9.2 mi (4:43 / mi) +105m 2:50 / km | |
| ahr:146 max:165 slept:8.0 |
| 3 easy loops in FP with some 20 sec strides on a last loop: 8:45 (144), 8:31 (145), 8:01( 151). Felt like an old man in the beginning - lower back pain and stiff Achilles tendon. (oh..., I am an old man:) |
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| C • we know you be fixed in a short while :) 13 |
| stretching warm up/down 6:00 [1] | |
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| + strengh |
Sunday Oct 1 |
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| Event: HVO local meet
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| Orienteering (park-O) 1:19:30 [4] *** 14.8 km (5:22 / km) +190m 5:03 / km | |
| ahr:155 max:167 spiked:38/43c slept:6.0 shoes: Nike Air Pegasus 2006 |
| HVO local meet @ Prospect Park. I ran all courses with 1-2 min rest in between. I started to feel tired on a last loop, made some errors at the end. Nice park, good map, exellent venue for sprint-O |
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| C • 5:22? 3 |