Sunday Sep 2 |
 | Orienteering 1:11:38 [4] **** 9 km (7:58 / km) +300m 6:49 / km | |
| spiked:21/25c slept:7.0 shoes: VJ-Tvister-2007 |
| Score - O with mini sprint @ Trout Brook - I was moving well but was not clean ~ 6 min lost total - John F. was 57+ min. My rout was sub-optimal. |
Saturday Sep 1 |
| road run warm up/down 16:00 [2] 3.0 mi (5:20 / mi) +30m 3:13 / km | |
| slept:7.5 shoes: Asics Gel-Kahana trail |
| To Forest Park and back x 2 |
| Orienteering (vetting and hanging contr) 1:30:00 [2] *** 8 km (11:15 / km) +150m 10:17 / km | |
| spiked:32/34c shoes: Asics Gel-Kahana trail |
| vetting locations and hanging controls for Ksenia ang Kat in Forest Park |
Friday Aug 31 |
| road run warm up/down 38:10  8 km (4:46 / km) +55m 4:37 / km | |
| ahr:154 max:165 slept:9.5 weight:148lbs shoes: Adidas Supernova Light 6 |
| to Victory Field and back + some more - felt good in the beginning - tired and hot after strides |
| repetitions (10x100/100) 9:50 [4] 2 km (4:55 / km) | |
| ahr:161 max:169 shoes: Adidas Supernova Light 6 |
| 18.3-19.5/37-40 |
| stretching warm up/down 10:00 [0] | |
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Thursday Aug 30 |
| trail run tempo (easy-T) 1:04:36  14 km (4:37 / km) +190m 4:19 / km | |
| ahr:157 max:175 slept:7.5 weight:149lbs shoes: Adidas Supernova Light 6 |
| 6 loops in Forest Park - warm (81F), legs felt 100% fresh after all that rest, but it was a hard run and I felt tired when I was done:
8:28 (152), 8:04 (156), 7:55 (158), 7:44 (165), 7:49 (167), 7:43 (169)
Back discomfort level 1 - need stretching. |
| stretching warm up/down 10:00 [0] | |
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