Sunday Sep 23 |
 | trail run warm up/down 40:00 [2]6 km (6:40 / km) +120m 6:04 / km | |
| ahr:132 max:160 slept:5.5 shoes: VJ-Integrators-2006 |
| before and after my run |
| Orienteering race (Relay - leg 1) 38:30 [4]***** 5 km (7:42 / km) +240m 6:13 / km | |
| ahr:162 max:170 spiked:14/17c shoes: VJ-Integrators-2006 |
| Very physical course - did not have all the energy climbing - navigated rather well most of the time - 1 min on 2 - pulled by leading group - not a best rout to 3 - ~ 1 min, not the best rout to 8 ~ 20 sec, 25 sec on 11 - total ~ 3 min. DVOA 1 - won. Super run by Wyatt on leg 3 sealed it. Clem had 6 min lead and kept losses to minimum. |
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4pt Leg 1 Green - Splits |
Saturday Sep 22 |
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| Event: Sprint Series Final & US Relay Champs
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| trail run warm up/down (+ strides and stretching) 40:00 [2]6 km (6:40 / km) +70m 6:18 / km | |
| ahr:144 max:165 slept:6.0 shoes: VJ Integrator 2004 |
| all warm-ups before 3 sprints |
| Orienteering race (Sprint) 14:41 [5]***** 2.5 km (5:52 / km) +55m 5:17 / km | |
| ahr:170 max:177 spiked:13/15c weight:150lbs shoes: VJ Integrator 2004 |
| Sprint 1 - sloppy # 1, than better - total ~ 1 min in hesitations - full sprint effort |
| Orienteering race (Srint) 14:32 [5]***** 2.6 km (5:35 / km) +55m 5:03 / km | |
| ahr:172 max:178 spiked:10/13c shoes: VJ Integrator 2004 |
| Srint 2 - same effort - again all errors in the beginning - total of 1 min and 10 sec |
| Orienteering race (Sprint) 15:46 [5]*** 3.2 km (4:56 / km) +30m 4:42 / km | |
| ahr:170 max:177 spiked:21/21c shoes: VJ Integrator 2004 |
| Last sprint - clean in the group - did not plan to push hard but got sucked into it - felt good. |
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Sprint A Course 3 (R/B) - Splits |
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Sprint B Course 3 (R/B) - Splits |
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Sprint C - Splits |
Friday Sep 21 |
| road run (commute) 13:00 [2]2.5 km (5:12 / km) +25m 4:57 / km | |
| slept:7.5 shoes: Nike Air Pegasus 2006 |
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Thursday Sep 20 |
| road run (commute) 13:00 [2]2.5 km (5:12 / km) +25m 4:57 / km | |
| slept:7.0 shoes: Asics Gel-Kahana trail |
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Wednesday Sep 19 |
| road run (commute) 38:44  7.9 km (4:54 / km) +65m 4:43 / km | |
| slept:8.0 shoes: Asics Gel-Kahana trail |
| in the evening |
| stretching warm up/down 10:00 [0] | |
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Tuesday Sep 18 |
| road run 39:28  8.8 km (4:29 / km) +45m 4:22 / km | |
| ahr:153 max:172 slept:8.0 shoes: Adidas Supernova Light 6 |
| Ran to Victory Field and than had 2 km negative splits T test - felt good, nice weather for running - left Achilles tendon tight for first 10 min, in right quadricep felt pain level 2 at the end. |
| stretching warm up/down (legs and back) 10:00 [0] | |
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| C • How do you manage to feel good with pains? 5 |