Saturday Mar 22 |
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| Event: HVO - Lewis Morris Park
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 | Orienteering warm up/down (White Course) 12:17 [3] * 2.2 km (5:35 / km) +95m 4:36 / km | |
| ahr:155 max:162 spiked:9/9c slept:6.5 weight:148lbs shoes: Puma - Narabota XC Green |
| used White Course as a warm up - it was more physical than I could bargen for - 95 m of climb on first 1.2 km |
| Orienteering race (Blue - local meet) 57:03 [4] *** 9.2 km (6:12 / km) +375m 5:09 / km | |
| ahr:163 max:170 spiked:20/20c shoes: Puma - Narabota XC Green |
| Blue at Morristown - pushed as hard as I could, felt pain in my back and knees running down hills for last 1 km. ~ 30 sec of hesitations total. |
| trail run warm up/down 19:10 [2] * 3.3 km (5:48 / km) +50m 5:24 / km | |
| ahr:140 max:150 shoes: Puma - Narabota XC Green |
| after race |
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Blue - Splits |
Friday Mar 21 |
| trail run intervals (3x1800/500 (30m cl)) 56:46  11.7 km (4:51 / km) +160m 4:32 / km | |
| ahr:152 max:172 slept:8.5 weight:148lbs shoes: Asics Gel-Kahana trail |
| In Forest Park: after warm-up 3 loops of intervals:
7:10 - 163 - 169, fresh legs
7:14 - 165 - 171
7:18 - 166 - 172
Hard work, I felt in control of pace. Chilly and windy. |
| stretching warm up/down (legs and back) 15:00 [0] | |
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Thursday Mar 20 |
| stretching (back) 15:00 [0] | |
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Tuesday Mar 18 |
| trail run tempo 37:16  8.4 km (4:26 / km) +135m 4:06 / km | |
| ahr:156 max:168 slept:8.0 shoes: Asics DS Trainer IX |
| 2 long horse loops in Forest Park: 13:26 (159), 13:09 (163) - felt like work today, a bit stiff in the beginning due to short warm-up on a chilly day. |
| stretching warm up/down (legs and back) 15:00 [0] | |
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Monday Mar 17 |
| strength workout (2x12 circuit) 40:00 [1] | |
| slept:7.5 |
| upper body, abs, back and legs |
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| C • Pig? 4 |
Sunday Mar 16 |
| trail run (easy) 56:10 [2] 10.6 km (5:18 / km) +200m 4:51 / km | |
| ahr:138 max:156 slept:7.0 shoes: Asics Gel-Kahana trail |
| Very Easy run with Z-man in Forest Park - 1.5 Perimeter Loop |