Sunday Oct 8 |
 | road run warm up/down (+ stretcing) 24:00 [2]3 km (8:00 / km) +25m 7:41 / km | |
| ahr:140 max:150 slept:7.5 shoes: VJ-Integrators-2006 |
| My calves muscles were quite tight in the morning I tried to warm up a little longer and stretch them |
| Orienteering race (Long) 1:38:50 [4]***** 15 km (6:35 / km) +130m 6:19 / km | |
| ahr:160 max:173 spiked:17/22c shoes: VJ-Integrators-2006 |
| NAOC - Long course-8, decent run for me I made a mistake by looking too much what other good runners were doing (Brian and Will), other than that had 1 error and some hazitation on my own - total today ~ 9 min lost. (#4 - 1min, # 6 - 20 sec, #7 - 40 sec, #8 - 3 min, # 11 - 30 sec, #13 - 10 sec, #15 - 30sec, 17 - 1 min, #19 - 1 min, #20 - 15 sec, was tired @ the end |
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| C • mispunch? 31 |
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Long Course 8 - Splits |
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) +0m 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 |