Sunday Jul 15 |
 | Orienteering (control placing) 52:00 [2]*** 3.5 km (14:51 / km) +190m 11:41 / km | |
| spiked:3/6c slept:6.0 shoes: Icebugs MR2 - 2005 |
| hanging controls for training - Spike and Maprunner visiting, so Spike helped with control hanging. Tough time on three controls with my compass bearings. |
| Orienteering 41:35 [4]**** 5.3 km (7:51 / km) +125m 7:01 / km | |
| spiked:15/15c shoes: Icebugs MR2 - 2005 |
| training course 1 on Surebridge map - got tired on last loop
Map-part1 |
| Orienteering (and some control pick-up) 44:15 [3]**** 5 km (8:51 / km) +140m 7:46 / km | |
| spiked:12/14c shoes: Icebugs MR2 - 2005 |
| Training course two - using same controls, different configuration. I was getting tired running up and thru blueberry, picked up last loop's controls - made 2 errors. It was long training in 85+ F heat,
Map-part2.
Went stealth swimming afterwards. |
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Rart 1 - Splits |
Saturday Jul 14 |
| Note | |
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| Naples - New York Park to Park 10K - Central Park, sign up before June 30 |
| road run warm up/down 18:35 [2]3.1 km (6:00 / km) +35m 5:40 / km | |
| ahr:136 max:150 slept:6.0 shoes: Adidas Supernova Light 6 |
| before and after road race |
| road run race 40:15 [5]10 km (4:02 / km) +75m 3:53 / km vdot: 51.6 | |
| ahr:168 max:175 shoes: Adidas Supernova Light 6 |
| 10 K in Central Park - warm, but not too bad, humidity under control. Sprits
6:10, 6:35, 6:26, 6:34, 6:48, 6:31, 0:41, did not have all the power, but felt decent all the time - pushed last 800 m real hard |
| stretching warm up/down (legs and back) 20:00 [0] | |
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| after the race |
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| C • Comeback? 5 |
Friday Jul 13 |
| road run warm up/down 30:50 [3]6.3 km (4:54 / km) +60m 4:40 / km | |
| ahr:147 max:158 slept:7.0 weight:150lbs shoes: Adidas Supernova Light 6 |
| To Victory Field and back |
| repetitions intervals (8x100/100+150/150+200) 11:02  2.2 km (5:01 / km) | |
| ahr:158 max:170 shoes: Adidas Supernova Light 6 |
| 17.2-19.0+26.7+37.6 - felt good |
| strength workout (+ stretching) 20:00 [2] | |
| ahr:120 max:158 |
| @ Victory Field "gym" - upper body, abs, legs, back |
Wednesday Jul 11 |
| trail run 52:31 [3]11 km (4:46 / km) +150m 4:28 / km | |
| ahr:155 max:166 slept:7.5 shoes: Adidas Supernova Light 6 |
| 4 loops inFP: 8:30 (154), 8:35 (155), 8:32 (156), 8:31 (157) - Warm ~ 80F and humid, I did not recover from ROGAINE yet, HR was high today. |
Monday Jul 9 |
| stretching warm up/down (back and legs) 25:00 [0] | |
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| I am quite sore for now from ROGAINE effort, need to rest |
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| C • Price to pay 1 |
