Sunday Sep 21 |
 | trail run warm up/down 10:00 [2] * 1.5 km (6:40 / km) +15m 6:21 / km | |
| slept:4.5 shoes: Adidas Supernova Light 6 |
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| Orienteering (Green course) 59:56  **** 8.5 km (7:03 / km) +270m 6:05 / km | |
| ahr:158 max:167 spiked:15/16c shoes: Puma - Narabota XC Green |
| West Hills County Park - LIOC meet - Green course - more like a red one - legal straight lenght was 7.1 km. Some nice and some tough woods - lots of blueberry running - decent course - some scatchy control placements. Total 4-4.5 min lost - mostly on my way to #9 - pulled 180 on trails. Hot day - full effort. Good map. |
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| C • Map? 2 |
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| C • Saw you coming and going.... 1 |
Saturday Sep 20 |
| trail run long 1:10:12  13.5 km (5:12 / km) +260m 4:45 / km | |
| ahr:142 max:166 slept:10.0 shoes: Puma - Narabota XC Brown |
| 2 perimeter loops in Forest Park with Ksenia and Z-man - last loop mostly alone - pushed pace a bit: 32:30 (135), 27:21 (153). Felt good. |
Friday Sep 19 |
| trail run (base) 49:43  10.1 km (4:55 / km) +200m 4:29 / km | |
| ahr:151 max:161 slept:8.0 shoes: Puma - Narabota XC Brown |
| 1.5 perimeter loop in Forest Park - great day for runnng - felt slow running up hills. |
Wednesday Sep 17 |
| stretching warm up/down (back and legs) 15:00 [0] | |
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| road run (commute) 36:22  7.9 km (4:36 / km) +65m 4:25 / km | |
| slept:9.5 shoes: Nike Air Pegasus 2006 |
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Tuesday Sep 16 |
| road run (commute) 38:35  7.9 km (4:53 / km) +35m 4:47 / km | |
| ahr:145 max:157 slept:5.5 shoes: Adidas Boston |
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