Sunday Apr 20 |
 | trail run warm up/down 10:00 [2]1.5 km (6:40 / km) +30m 6:04 / km | |
| slept:8.0 |
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| Orienteering race (Relay - Green) 35:30 [4]*** 6 km (5:55 / km) +200m 5:04 / km | |
| spiked:23/23c shoes: Puma - Narabota XC Green |
| Wyatt, Angelica had nice one - two punch on their legs, so I had 1 min lead on US teams and 4 min behind Will and Kata team, running 2x2. Went out feeling good, just a bit conservative today; did not loose any time navigating, may be ~1 min on different routs, but that would be deviating from my plan for today. Saw Kata time to time from leg 8 to 14 -we had different forking, was just behind her on last loop, but did not manage to pass her. Z-man finished the job with comfortable lead - our team made ~ 2-3 min of errors today, not a bad result for technical course.
Great map by Mark, my first visit to Mendon Ponds; Excellent set up by William and ROC, great spectating oportunities and interesting racing. I wish it was more competitive on 4 point side, not too many teams showed up in full strength.
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| C • Great job! 2 |
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Relay - Green Leg - Splits |
Saturday Apr 19 |
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| Event: US Middle Distance and Relay Champs
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| trail run warm up/down 15:00 [2]2.5 km (6:00 / km) +35m 5:36 / km | |
| slept:5.5 shoes: Puma - Narabota XC Green |
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| Orienteering race (Middle - Blue) 43:47 [4]*** 6 km (7:18 / km) +240m 6:05 / km | |
| spiked:13/17c shoes: Puma - Narabota XC Green |
| US middle course Champs @ Letchworth - had a tough day running and navigating - lost 1 min on 8 just standing in the circle, bad rout on 9 - 1 min, 2 min on 12, and 1 min on 13 - too many mistakes to be happy with this race.
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| Orienteering race (Sprint) 13:33 [5]*** 2.8 km (4:50 / km) +60m 4:22 / km | |
| ahr:164 max:178 spiked:14/14c shoes: Puma - Narabota XC Green |
| I did not have any motivation to run the sprint so I started it easy, than by #4 I started to catch up to people who started ahead of me, so I picked up pace, and enjoied it to the finish. Nice clean run. |
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Blue Middle - Splits |
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Sprint 3 - Splits |
Thursday Apr 17 |
| road run 38:15 [3]7.6 km (5:02 / km) +50m 4:52 / km | |
| ahr:152 max:169 slept:8.0 weight:149lbs shoes: Adidas Supernova Light 6 |
| To Victory Field + between intervals + back; nice and warm today |
| intervals intervals (4x1000/200) 15:40 [4]4 km (3:55 / km) | |
| ahr:159 max:169 shoes: Adidas Supernova Light 6 |
| T intervals:
3:52 / 1:24 (159),
3:54 / 1:48 (159),
3:54 / 1:24 (159)
3:59 / 1:24 (160) |
| stretching warm up/down (legs and back) 10:00 [0] | |
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Wednesday Apr 16 |
| strength workout (2x14 circuit + stretching) 42:00 [1] | |
| slept:8.0 |
| legs, abs, upper body + lower back stretching |
Tuesday Apr 15 |
| trail run (easy) 38:47 [2]7.8 km (4:58 / km) +150m 4:32 / km | |
| ahr:145 max:156 slept:8.0 weight:148lbs shoes: Asics Gel-Kahana trail |
| Two long horse loops in Forest Park: 15:10 (145), 15:29 (144) - felt Sunday's Goat in my legs. |
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| C • They say chocolate goes straight to your hips... 2 |
Monday Apr 14 |
| strength workout (14x1 circuit) 20:00 [1] | |
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| The Goat did not kill me this year. Added two new hip strength ex-s. |