Sunday Mar 4 |
 | Orienteering race (Red) 1:10:03 [4] *** 10.5 km (6:40 / km) +245m 5:58 / km | |
| ahr:160 max:173 spiked:11/13c slept:8.0 shoes: VJ Integrator 2004 |
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| C • controls 8 |
| Orienteering (control pick-up) 1:55:00 [1] *** 9 km (12:47 / km) +200m 11:30 / km | |
| ahr:116 max:153 spiked:7/7c shoes: VJ Integrator 2004 |
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| trail run warm up/down 12:00 [3] 2.4 km (5:00 / km) | |
| shoes: VJ Integrator 2004 |
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Day 2: Red M - Splits |
Saturday Mar 3 |
| Orienteering race (middle) 41:32 [5] *** 5.8 km (7:10 / km) +270m 5:49 / km | |
| ahr:167 max:174 spiked:15/17c slept:6.5 shoes: VJ-Integrators-2006 |
| Middle race - good effort - missing speed - felt like hard work, one miss for 50 sec + ~ 30 sec of total hasitations. Achilles tendon got tight after race, need stretching and therapy. |
| Orienteering (control pick-up) 55:00 [2] *** 4 km (13:45 / km) +95m 12:17 / km | |
| ahr:110 max:139 spiked:13/13c shoes: VJ-Integrators-2006 |
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M21 WRE Blue - Splits |
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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