Sunday Apr 1 |
 | trail run warm up/down 12:30 [2]2.5 km (5:00 / km) +50m 4:33 / km | |
| ahr:135 max:157 slept:6.5 weight:155lbs shoes: VJ-Integrators-2006 |
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| Orienteering race (Red) 1:03:10 [4]*** 10.3 km (6:08 / km) +320m 5:18 / km | |
| ahr:162 max:171 spiked:20/21c shoes: VJ-Integrators-2006 |
| Red 2 @ Fair Hill - same deal as yesterday - simple course, easy navigation, hard running - one 1 min errror on wrong map interpretation on speed - # 11 - I was looking for a dry dich and control was on a rootstock - I came into the circle and scanned the area for a dich, and and then started to move away from the hidden behind rootstok control - then realized my mistake and came back. Kenny was done in 60 min. Sam - 64 - nice run! |
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Red - Day 2 - Splits |
Saturday Mar 31 |
| trail run warm up/down 10:00 [2]1.5 km (6:40 / km) | |
| ahr:119 max:153 slept:5.0 |
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| Orienteering race (Red) 59:48 [4]*** 9.2 km (6:30 / km) +335m 5:30 / km | |
| ahr:164 max:172 spiked:23/23c shoes: OLWAY Tiger 2004 |
| the course was simple, so I had a clean run for a change - no errors, couple of minor hazitations for total of less then 30 sec. Z-man was 58:42 |
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| C • Nice run 3 |
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Red - Day1 - Splits |
Friday Mar 30 |
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| Event: DVOA A-Meet (Interscholastics)
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Thursday Mar 29 |
| trail run (MP-T) 43:42 [4]9.2 km (4:45 / km) +90m 4:32 / km | |
| ahr:156 max:167 slept:7.5 weight:155lbs shoes: Nike Air Pegasus 2006 |
| 3 loops in FP: 8:30 (156), 8:19 (158), 8:00 (162).
This felt good, finally R. Achilles tendon is under control. I felt it at times, but no pain, need stretching. Back pain level 1. |
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| C • Would you concider trading joints/bones? 9 |
| stretching warm up/down 6:00 [0] | |
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Wednesday Mar 28 |
| road run (commute) 40:39 [3]7.9 km (5:09 / km) +35m 5:02 / km | |
| ahr:148 max:159 slept:7.0 shoes: Asics Gel-Kayano-XII-2006 |
| Achilles held up today - no pain, back pain level 1 and decreasing. |
Monday Mar 26 |
| road run (commute - easy) 43:18 [2]7.9 km (5:29 / km) +35m 5:22 / km | |
| ahr:140 max:154 slept:8.5 shoes: Nike Air Pegasus 2006 |
| Back pain level 1, Achilles was fine in the beginning got to level 2 @ the end, nothing serious, just need more stretching for calves. |
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| C • Easy? 3 |