Sunday Nov 12 |
 | trail run warm up/down 20:00 [3] 4 km (5:00 / km) | |
| ahr:145 max:165 shoes: VJ Integrator 2004 |
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| Orienteering race 55:30 [5] *** 10 km (5:33 / km) +75m 5:21 / km | |
| ahr:172 max:182 spiked:20/22c shoes: VJ Integrator 2004 |
| Red @ Lebanon State Forest (Pakim Pond, Four Mile Circle) - super fast terrain, not too much blueberry.
Two errors ~ 1 min each, ran hard, back was medicated to the point of no pain (ibuprofen+gel).
Legs felt strong, despite tight hamstrings during warm-up. Swampfox was 52+ min. Oli was ~ 5 min/km on Blue.
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Red - Splits |
Saturday Nov 11 |
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| Event: BATONA 500
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| Orienteering warm up/down 25:00 [2] ** 3 km (8:20 / km) +20m 8:04 / km | |
| slept:2.0 weight:148lbs shoes: VJ Integrator 2004 |
| on the training map and to the start |
| Orienteering race (middle) 42:37 [5] *** 7 km (6:05 / km) +65m 5:49 / km | |
| spiked:18/15c |
| My legs felt surprisingly good, and my back was medicated to the point of very little discomfort, easy navigation - good speed and effort - some small errors and hasitations for ~ 2-3 min. Swampfox was 40:41. Now I have a good reason to run Red, finally! :) |
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| C • Nice! 16 |
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Day 1 Red - Splits |