Sunday Apr 29 |
 | road run warm up/down 12:10 [2]2.2 km (5:32 / km) +15m 5:21 / km | |
| ahr:134 max:142 slept:6.5 shoes: Asics Gel-Kayano-XII-2006 |
| Legs and back felt stiff in the morning, so I went for a short road run around Camp Buckner to get loose and then stretch - it worked (~45 min before the start) |
| forest run warm up/down (+ stretching) 7:00 [2]1 km (7:00 / km) +15m 6:31 / km | |
| ahr:129 max:150 shoes: OLWAY Tiger 2004 |
| Just before the start, after a bus ride |
| Orienteering race (Blue) 1:13:29 [4]**** 9.3 km (7:54 / km) +450m 6:22 / km | |
| ahr:160 max:168 spiked:16/20c shoes: OLWAY Tiger 2004 |
| This time I did not see anyone on my course, but it did not change my race much - I was moving OK, a little slow on steep hills up and down. 15 sec on 1, 30 sec on 3, 40 sec on 8, 10 sec on 10, 20 sec on 14, 40 sec on 13 + 1 min on wrong rout. Felt tired at the end. John ran it in 63 min - nice |
| Note | |
| slept:4.5 |
| I watched Tiomila till 2 AM and was up @ 6:30, last two hours of watching was in bed. I wish I understood Swedish, that would make it much more intreresting - nice race by OK Linne team 1 and 2, goooood job by Boris. |
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Blue Day 2 - Splits |
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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