Sunday Jun 8 |
 | Orienteering (score-O) 36:20 [4]*** 5.2 km (6:59 / km) +30m 6:47 / km | |
| spiked:18/21c slept:7.0 shoes: Puma - Narabota XC Green |
| HVO grocery-O inLoantaka, NJ - went to all controls, heat was not a problem - ~ 3 min of errors and hasitations |
| Orienteering warm up/down (control pick-up) 40:00 [2]*** 5 km (8:00 / km) +20m 7:51 / km | |
| spiked:10/10c shoes: Puma - Narabota XC Green |
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Thursday Jun 5 |
| strength workout (2x12 circuit) 38:30 [1] | |
| ahr:110 max:145 slept:9.0 weight:150lbs |
| legs, abs, upper body |
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| C • Clem's request 8 |
Wednesday Jun 4 |
| road run tempo 47:13  10.5 km (4:30 / km) +110m 4:16 / km | |
| slept:9.0 weight:151lbs shoes: Asics DS Trainer IX |
| 4 x Park Lane : 10:03, 9.56, 9:58, 10:03 - legs are a litle bit tired, very humid, ~ 73F |
| stretching warm up/down (legs, back) 10:00 [0] | |
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Tuesday Jun 3 |
| trail run warm up/down 22:45 [2]4.5 km (5:03 / km) +60m 4:44 / km | |
| ahr:144 max:152 slept:8.5 weight:150lbs shoes: Asics Gel-Kahana trail |
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| intervals hills (9x175/225 up) 21:20  3.6 km (5:56 / km) +180m 4:44 / km | |
| ahr:149 max:165 shoes: Asics Gel-Kahana trail |
| in Forest Park : 45-47 sec/ 1:33-1:43 - felt good |
| stretching warm up/down (legs and back) 10:00 [0] | |
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