Sunday Sep 9 |
 | trail run (+ hills) 1:01:48 [3] 11 km (5:37 / km) +250m 5:03 / km | |
| ahr:144 max:170 slept:8.0 shoes: VJ Integrator 2004 |
| Mount Misery + Mount Joy run with Johnny Wrong Way - felt like hill workout, left calv - Achilles felt tight for the first 1/2 hour |
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| C • Hah! We did the same workout! 3 |
Saturday Sep 8 |
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| Event: DVOA - Norristown
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| Note | |
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| 4 miles in CP |
| trail run warm up/down 16:37 [2] 3 km (5:32 / km) +10m 5:27 / km | |
| ahr:137 max:162 slept:4.0 shoes: VJ Twister 2003 |
| before sprints in Noristown |
| Orienteering race (Sprint) 19:52 [4] **** 3.5 km (5:41 / km) +15m 5:33 / km | |
| ahr:161 max:173 spiked:9/14c shoes: VJ Integrator 2004 |
| had various errors on this course - did not get into race mode - total 4 min of time lost, included run behind John Campbell for two controls and he was not even on my course :) |
| Orienteering race (Sprint) 21:02 [4] **** 3.5 km (6:01 / km) +30m 5:46 / km | |
| ahr:164 max:177 spiked:13/14c |
| Better on second - Forest sprint - about 1 min of hasitations total |
Friday Sep 7 |
| road run (commute) 38:05 [3] 7.9 km (4:49 / km) +35m 4:43 / km | |
| ahr:152 max:164 slept:6.5 weight:150lbs shoes: Adidas Supernova Light 6 |
| I felt hot today. |
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| C • HOT 6 |
Monday Sep 3 |
| Note | |
| slept:8.0 weight:149lbs (injured) |
| managed to bang a toe on my left foot, while walking around mom's appartment, it is turning blue, and for now - no running. The bruse from WCOC score-o is on a same leg :) |
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| C • Cut it off... 4 |