Sunday Feb 17 |
 | trail run warm up/down 20:00 [2]3.5 km (5:43 / km) +70m 5:12 / km | |
| rhr:51 slept:8.0 shoes: Icebugs MR2 - 2005 |
| Before and after orienteering on icy trails of Lewis Morris Park.
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| Note | |
| (sick) |
| Throat infection is starting to bother me. Lots of hot tea for next couple of days |
| Orienteering 1:08:00 [3]*** 9.5 km (7:09 / km) +305m 6:10 / km | |
| spiked:11/12c shoes: Icebugs MR2 - 2005 |
| Training with Kseniya, Z-man and Valeriy in JH-LM Park - 2 in of frozen snow on the ground. Course was 8.1 km, I had 1 big lapse, when I did not watch compass going down hill over barbaris prickles - turned 90 deg and then spent 3 min standing around, trying to figure out what happened - total 5 min error. Knee handled two days of work with no problems, but it is not 100% yet. |
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| C • What happened? 3 |
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Red Course - Splits |
Saturday Feb 16 |
| road run warm up/down 8:24 [2]1.6 km (5:15 / km) +35m 4:44 / km | |
| ahr:140 max:155 slept:8.0 shoes: Asics Gel-Kahana trail |
| To Forest Park and back |
| Orienteering (line-O) 42:00 [2]**** 6.5 km (6:28 / km) +150m 5:48 / km | |
| ahr:140 max:160 weight:150lbs shoes: Asics Gel-Kahana trail |
| in Forest Park on trails, lots of turns.
Knee is getting better |
| strength workout (2x7 circuit + jumps) 40:00 [1] | |
| ahr:102 max:138 |
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Thursday Feb 14 |
| trail run 36:40  7.7 km (4:46 / km) +135m 4:23 / km | |
| slept:8.0 weight:150lbs shoes: Asics Gel-Kahana trail |
| 2 long horse loops in Forest Park - Last 2 km - faster - knee felt funny in the beginning, but no pain during or after the run - 14:33, 13:52 |
| strength workout (1x7 circuit + jumps) 20:00 [1] | |
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Tuesday Feb 12 |
| strength workout (1x7 circuit + jumps) 20:00 [1] | |
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