Friday Mar 2 |
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| Event: BOK/US Team Umstead 007
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 | Orienteering race (sprint) 17:42 [5]*** 3 km (5:54 / km) +75m 5:15 / km | |
| spiked:9/12c slept:3.0 shoes: VJ Integrator 2004 |
| Spint in NC - rusty and a bit slow - still, 2 min of errors and hasitations did not help. |
| Orienteering warm up/down (+ control pick-up) 28:00 [2]*** 3.5 km (8:00 / km) +60m 7:22 / km | |
| spiked:8/8c shoes: VJ Integrator 2004 |
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Long Sprint - Splits |
Wednesday Feb 28 |
| Note | |
| slept:8.5 (injured) |
| had to take a day off to let Achilles tendon calm down |
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| C • achilles 7 |
Tuesday Feb 27 |
| trail run 55:17 [3]10.2 km (5:25 / km) +140m 5:04 / km | |
| ahr:150 max:160 slept:8.5 weight:157lbs shoes: Icebugs MR2 - 2005 |
| 4 loops in FP over 2" of wet snow: 9:38 (151), 9:38 (150), 9:28 (151), 9:22 (152). Right Achilles tendon is not 100% yet, but no pain. To early to do any speed running on it. |
| stretching warm up/down 10:00 [1] | |
| weight:155lbs |
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Sunday Feb 25 |
| skiing long 1:44:30 [3]24 km (4:21 / km) +300m 4:06 / km | |
| ahr:146 max:164 slept:8.5 |
| Skiing at Fahnestock - mostly lake and flat part, one loop into Bushy Ridge part. Fast conditions. Declan is an enimal, he left me in the dust early, and was skiing long after I was done. |
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| C • man I wish i could have come. ... 5 |
Saturday Feb 24 |
| road run warm up/down 21:00 [2]3.2 km (6:34 / km) +20m 6:22 / km | |
| ahr:132 max:145 slept:4.5 shoes: Asics DS Trainer X |
| Before and after road race, yet another chilly morning before the race ~ 20F and windy. |
| road run race 25:46 [5]4.0 mi (6:26 / mi) +35m 3:54 / km vdot: 50.5 | |
| ahr:166 max:172 shoes: Asics DS Trainer X |
| Al Gordon Snowflake 4 miles - the man is 105 y.o. today. Felt fine after getting out of start traffic:
6:30 - 162 167
6:23 - 166 168
6:32 - 168 171
6:20 - 168 172
Right Achilles tendon is sore, nothing serious; I expected that from hard running on a cold day. Salt therapy will take care of this in two days.
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