Sunday Apr 6 |
 | trail run warm up/down 12:00 [2] 2.0 mi (6:00 / mi) +20m 3:37 / km | |
| slept:7.0 shoes: Puma - Narabota XC Green |
| |
| Orienteering race (Long-Red) 1:46:28 [4] **** 16 km (6:39 / km) +345m 6:00 / km | |
| spiked:18/20c shoes: Puma - Narabota XC Green |
| M45+ US Long Course Champs @ The Pig. Nailed all the controls, navigated well, despite being tired from previous races. 2 bad routs - to 7 - 2 min lost, and to 15 - required some swimming - 3.5 min lost. |
| |
| C • Was it really 16K? 2 |
| |
|
Red - Ultra Long - Splits |
Saturday Apr 5 |
| road run warm up/down 35:00 [2] 6 km (5:50 / km) +30m 5:41 / km | |
| slept:6.5 shoes: Puma - Narabota XC Green |
| before, after and in between sprints |
| Orienteering race (Sprint - M21+) 16:21 [5] *** 3.5 km (4:40 / km) +60m 4:18 / km | |
| ahr:165 max:169 spiked:16/16c shoes: Puma - Narabota XC Green |
| College campus type sprint at US Champs in Oxford, OH - full effort, clean race. |
| Orienteering race (Sprint M21+) 17:02 [5] **** 3 km (5:41 / km) +60m 5:10 / km | |
| ahr:163 max:171 spiked:12/14c shoes: Puma - Narabota XC Green |
| Second "woods" sprint at US Champs - minor hasitations for 30-35 sec total. Soft ground. |
Friday Apr 4 |
| |
| Event: Flying Pig XII
|
| trail run warm up/down (+ stretching) 28:00 [2] 4 km (7:00 / km) +25m 6:47 / km | |
| ahr:138 max:158 slept:2.5 shoes: VJ-Tvister-2007 |
| before and after the race, rainy day ~ 48F |
| Orienteering race (Blue - WRE) 48:20 [5] **** 7 km (6:54 / km) +220m 5:58 / km | |
| ahr:163 max:176 spiked:20/26c shoes: VJ-Tvister-2007 |
| WRE - middle at the Pig - Started well, but made a fatal mistake of taking chances on 14 - was running around for 8.5 extra minutes in the green. Total 11 min. errors - weak race |
Wednesday Apr 2 |
| Note | |
| slept:9.0 weight:148.5lbs (rest day) |
| |
Tuesday Apr 1 |
| strength workout warm up/down (1x12 circuit+stretching) 20:00 [1] | |
| ahr:112 max:142 slept:8.0 |
| |
| trail run 1:02:56  13.2 km (4:46 / km) +260m 4:20 / km | |
| ahr:153 max:162 shoes: Asics Gel-Kahana trail |
| 2 perimeter loops in FP - felt slow in the beginning - better on second loop - warmer (~56F) and humid after rain: 28:26 (151), 27:27 (155) |
Monday Mar 31 |
| strength workout (2x12 circuit + stretching) 40:12 [1] | |
| ahr:110 max:147 slept:7.5 |
| |