Saturday Apr 28 |
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| Event: West Point A-Meet
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 | forest run warm up/down (+stretching) 15:00 [3] 2 km (7:30 / km) +25m 7:04 / km | |
| ahr:127 max:154 slept:6.0 shoes: VJ-Integrators-2006 |
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| Orienteering race (Blue) 1:12:26 [4] **** 9.3 km (7:47 / km) +455m 6:15 / km | |
| ahr:161 max:168 spiked:15/17c shoes: VJ-Integrators-2006 |
| Day 1 Blue @ West Point - good run, but got tired for last 1 km or so - I was chasing Joe and Nikolay, while been hunted by John, it made this race quite interesting - I was able to keep orienteering on my own for most of the race - started to make errors when got tired - 3 min on - 14, 15, 16 - legs felt Friday's intervals. |
| Orienteering (Sprint) 21:30 [2] *** 3 km (7:10 / km) +65m 6:28 / km | |
| ahr:143 max:162 spiked:17/21c shoes: VJ-Integrators-2006 |
| I felt tired after the race, so I jogged sprint just for the sake of it - my mind was not into racing at all - i managed to spend two minutes looking for the start and some other concentration errors, barely could move my legs |
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Blue day 1 - Splits |
Friday Apr 27 |
| trail run warm up/down 25:19 [3] 5.3 km (4:47 / km) +50m 4:34 / km | |
| ahr:149 max:160 slept:8.0 shoes: Nike Air Pegasus 2006 |
| to FP + one long horse loop before intervals + back home - pooring rain ~50F - felt good. |
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| C • "horse" loop??? 12 |
| trail run intervals (15x30s/30s) 15:00 [4] 3.2 km (4:41 / km) +30m 4:29 / km | |
| ahr:157 max:163 shoes: Nike Air Pegasus 2006 |
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| stretching warm up/down 13:00 [0] | |
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Wednesday Apr 25 |
| trail run long (easy) 1:18:49 [3] 15.9 km (4:57 / km) +245m 4:36 / km | |
| ahr:152 max:165 slept:8.0 weight:152lbs shoes: Nike Air Pegasus 2006 |
| 2.5 perimeter loops in FP: 29:37 (150), 28:43 (154), 13:43 (155). Great day for running ~ 60-65, sunny. Felt good - my back was better then yesterday |
| stretching warm up/down (legs and back) 10:00 [0] | |
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Tuesday Apr 24 |
| trail run (easy-T) 47:32 [3] 9.6 km (4:57 / km) +115m 4:40 / km | |
| ahr:154 max:166 slept:8.0 weight:153lbs shoes: Nike Air Pegasus 2006 |
| 4 loops in FP: 8:45 (151), 8:30 (156), 8:17 (159), 7:54 (165) - hot for spring ~ 80F - go figure?, last week it was too cold, now it is too hot :). Legs felt tired in the beginning from weekend racing Blue. With increased volume of training I shell be fine. Back pain level 1, did not stretch after day 2 :(. |
| trail run tempo 7:54 [4] 1.8 km (4:23 / km) +25m 4:06 / km | |
| ahr:165 max:169 shoes: Nike Air Pegasus 2006 |
| T part of a run |
| stretching warm up/down (back and legs) 15:00 [0] | |
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Sunday Apr 22 |
| trail run warm up/down (and stretching) 10:00 [2] 0.5 km (20:00 / km) +30m 15:23 / km | |
| ahr:121 max:154 slept:6.5 shoes: VJ-Integrators-2006 |
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| Orienteering race (Blue) 1:23:16 [4] ***** 9.2 km (9:03 / km) +390m 7:28 / km | |
| ahr:161 max:170 spiked:12/18c shoes: VJ-Integrators-2006 |
| Blue @ Surebridge day 2 - felt good today, recovered from yesterday by 95%. No pains, no dehydration, 2 major lapses in concentration and that led to 7 min lost - some smaller errors in control circle - 1 min on 3 - contol describtion was reentrant low part - I got to my reentrant looked down - no control, never turn my head to look up (I was no more then 10 m from control) checked next reentrant realized I was right in the first place came back to see a control in upper part, grrr... Still I was slow thru the crap today - rocks and a lot of slashed brunches on the ground - it looks like some hemlocks are dying from same beetle that killed Blue Mountain. Total 10 min lost today |
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| C • looks like tough meet... 16 |
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Blue, Day 2 - Splits |