Sunday Jun 1 |
 | trail run warm up/down 39:00 [2] 6.8 km (5:44 / km) +120m 5:16 / km | |
| ahr:136 max:150 slept:8.0 shoes: Adidas Supernova Light 6 |
| before and after hill intervalas with Z-man in Forest Park |
| intervals hills (5x450/350 uphill) 21:00  4 km (5:15 / km) +65m 4:51 / km | |
| ahr:144 max:168 shoes: Adidas Supernova Light 6 |
| felt normal:
1:43 - 2:40,
1:44 - 2:35,
1:42 - 2:37,
1:41 - 2:36,
1:42 - 2:00 |
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| C • Happy birthday, you old GOAT! 13 |
Saturday May 31 |
| trail run 40:06 [3] 8.4 km (4:46 / km) +150m 4:23 / km | |
| ahr:146 max:159 slept:9.0 weight:150lbs shoes: Asics DS Trainer IX |
| two long horse loops in Forest Park - 14:56 (147), 14:43 (149) |
Friday May 30 |
| trail run tempo 45:02  10 km (4:30 / km) +150m 4:11 / km | |
| slept:8.0 shoes: Asics Gel-Kahana trail |
| 4 loops in Forest Park: 8:14, 7:56, 7:42, 7:30 - last one felt not too hard, legs rested. |
| stretching warm up/down (back, legs) 10:00 [0] | |
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Thursday May 29 |
| road run (commute) 36:00 [3] 7.9 km (4:33 / km) +35m 4:27 / km | |
| slept:11.0 weight:150lbs shoes: Adidas Supernova Light 6 |
| Nice - fully recovered |
Monday May 26 |
| trail run warm up/down 10:00 [2] 1.5 km (6:40 / km) +40m 5:53 / km | |
| slept:7.0 shoes: Puma - Narabota XC Green |
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| Orienteering race (Long-Blue) 1:45:02 [4] **** 15 km (7:00 / km) +585m 5:52 / km | |
| spiked:15/23c shoes: Puma - Narabota XC Green |
| Long at Team Trials - hot day, felt a little tired in the beginning, very sloppy to #2 - 2.5 min - the biggest mistake of the day, + energy vaisted, 1 min on 6, 20 sec on 8, 1 min on 9, 30 sec on 10, 40 sec on 12, 1 min 10 sec on 22. Ran and navigated better after 10 |
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Blue Long - Splits |