Thursday May 29 |
 | running road/trails warm up/down 37:00 [2] 6.5 km (5:42 / km) +40m 5:31 / km | |
| shoes: Nike |
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| running road/trails intervals 18:00 [5] 5.5 km (3:16 / km) +50m 3:08 / km | |
| shoes: Nike |
| 2 sets of 4,3,2 min w/60 off in Bechtel..maybe pace was just between 4&5 |
| gym ex & stretching 4:00 [1] | |
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Wednesday May 28 |
| running road/trails warm up/down 11:00 [1] 1.5 km (7:20 / km) +15m 6:59 / km | |
| shoes: Saucony |
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| orienteering 30:00 [2] ** 5.5 km (5:27 / km) +45m 5:14 / km | |
| shoes: Saucony |
| Stars wednesday training in Bechtel |
Tuesday May 27 |
| running road/trails warm up/down 20:00 [2] 3.5 km (5:43 / km) +15m 5:36 / km | |
| shoes: Nike |
| had to go to the club presidents (KW minor sports) bbq ..so not enough time for more |
Monday May 26 |
| running road/trails warm up/down 12:00 [1] 1.5 km (8:00 / km) +25m 7:23 / km | |
| shoes: Olway |
| at the US trials -long |
| orienteering race 1:41:00 [4] **** 15 km (6:44 / km) +500m 5:46 / km | |
| ahr:148 max:157 shoes: Olway |
| a pretty good course for US long trials ( some legs with good route choice , lots of climb, maybe too much rock on the ground ). a good preparation for WOC long where I am an alternate. started quite good, fastest split to the first (its been a while since last time happend ) and another fastest split early in the race , however going to 6 i went too "technical", misjudged the distance and the climb on a rocky steep hill , and end up with a 4-43.0 min error, added another 75 sec 2 controls later, then a route choice with extra climb , and I make it even longer for another 3-4 minutes over the fastest split, got me in a position that i was not very powerfull on the last part. Managed several good legs( very good splits ) on the second half. but end up about 10 min. behind Eric. A pretty good blister on one of my right toes spoiled the day. started with a blister on the left heel, and adding another one to the other foot, made me skip the cool down. during the race on that poor route choice I was thinking "how fast/good would be this in CZE?". an OK race race overall, so still room for improvement and 'climbing' towards this year major races. |
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Blue Long - Splits |
Sunday May 25 |
| running road/trails warm up/down 25:00 [1] 3 km (8:20 / km) +30m 7:56 / km | |
| slept:8.0 shoes: ice bugs |
| before and after middle event |
| orienteering race 35:00 [4] ***** 6.5 km (5:23 / km) +180m 4:44 / km | |
| max:147 shoes: ice bugs |
| after a pretty good nite sleep, i was just about OK for a middle race. a thicker first part did not let me go to hard , and I felt in 3-4 occasions that map was not at 1:10000 but a bit higher( maybe because of low visibility, andtechnical terrain. i had several 10-15 sec not right on, I start moving faster on the second half, but again had to slow and search for first control after crossing the river. end but like 160 sec behind Wil S.-on 4th spot. a pretty good race, on an improving curve. |
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Blue Middle - Splits |
Saturday May 24 |
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| Event: US Team Trials
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| running road/trails warm up/down 22:00 [2] 3 km (7:20 / km) +150m 5:52 / km | |
| shoes: Nike |
| after a short nite, and a long drive to Allentown PA , run the WRE in the afternoon..long uphill walk/run and just couple of minutes of cool down |
| orienteering race 21:00 [5] *** 4 km (5:15 / km) +85m 4:45 / km | |
| ahr:160 slept:3.5 shoes: Nike |
| nice area , fast pace on a nice map, able to push quite good , managed to even skip a control and end up disq. fitness is there , now should step up a notch, in other aspects too. to bad i've got no points, but there should be more WRE races this year |
Thursday May 22 |
| running road/trails warm up/down 42:00 [2] 7 km (6:00 / km) +50m 5:48 / km | |
| shoes: ice bugs |
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| running road/trails intervals 18:00 [4] 5 km (3:36 / km) +60m 3:24 / km | |
| shoes: ice bugs |
| 7*2.30 min ( last 30 sec up a notch )
managed to get a small blister on the left heel. |
Wednesday May 21 |
| running road/trails 43:00 [1] 7 km (6:09 / km) +50m 5:56 / km | |
| shoes: Saucony |
| installing some ribbons then running with some Stars at wednesday training |
| gym ex & stretching warm up/down 4:00 [1] | |
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Tuesday May 20 |
| running road/trails warm up/down 36:30 [2] 6.5 km (5:37 / km) +40m 5:27 / km | |
| shoes: Nike |
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| running road/trails 14:00 [1] 1.5 km (9:20 / km) | |
| shoes: Nike |
| in between intervals |
| running road/trails intervals (track) 14:30 [4] 3 km (4:50 / km) | |
| shoes: Nike |
| 15*300 meters ( between 60 to 58" majority of them ) , last few between 56 to 52''.. smooth |
| gym ex & stretching 4:00 [1] | |
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Monday May 19 |
| running road/trails 41:00 [2] 7.5 km (5:28 / km) +50m 5:17 / km | |
| shoes: Nike |
| recovery run on a 'chilly' Victoria day |
Sunday May 18 |
| running road/trails warm up/down 15:00 [2] 2.0 mi (7:30 / mi) +35m 4:25 / km | |
| slept:7.5 shoes: Olway |
| warm up before long race ( no warm down today.. just lazy ..actually done some walking visiting in Ottawa later in the afternoon. |
| orienteering race 1:31:00 [4] *** 13 km (7:00 / km) +250m 6:23 / km | |
| shoes: Olway |
| long dist race at the trials.. end up in ... of course four place..a bad start ( didnt' understood much about the map, so got caught at first by Mike S.) had a good speed for a little while, till i dropped behind Mike and half way towards 4, i decided to put another small ..longish route, and never saw him again..pick up the pace after 5 but couple of minor mistakes kept me behind.. not bad for a first timer on that map..
now its time to some tunning and training.. good thing that WRE event and the winter and spring adv races that i organized are over.. some time for myself should make a difference this summer.
end up third overall ( combined time at NCOF ) behind Mike and Wil.. not bad for an old men, but not stellar either..he..he |
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| C • Congratulations! 4 |
Saturday May 17 |
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| Event: National Capital Orienteering Festival
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| running road/trails warm up/down 25:00 [1] 3.5 km (7:09 / km) +40m 6:45 / km | |
| shoes: ice bugs |
| prior/after races at the team trails ( combined middle + sprint).. |
| Note | |
| slept:4.5 |
| long trip to Ottawa but finally made it with about 45 min to spare.. a broken muffler extended the trip by 1 hour since i had to stop in Kingston and replace it.. funny thing, I work in testing exhaust systems, and I replaced ( in 3 cars) lots since i work there |
| orienteering race 31:00 [4] **** 4.5 km (6:53 / km) +125m 6:03 / km | |
| ahr:148 max:173 shoes: ice bugs |
| middle dist.. an OK race ( no major mistakes, just a safe one) end up 4th like 100 sec or so behind Mike S.. good stuff i was just ahead of hammer ( he is dangerous even with one leg only ). somehow satisfied.. bad thing my left calf hurt a lot after the race..hmmm |
| orienteering race 14:00 [5] *** 2.5 km (5:36 / km) +70m 4:55 / km | |
| shoes: ice bugs |
| the sprint race at the trials .. could not get a clean start (like 20 sec bobble ).. left calf , plus some caution , and i end up in 4th again ( if i do not include Magnus H.here )..OK , except too far behind Patrick |
Thursday May 15 |
| running road/trails warm up/down 16:00 [1] 2.5 km (6:24 / km) +10m 6:16 / km | |
| shoes: Saucony |
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Wednesday May 14 |
| orienteering 25:00 [1] 3.5 km (7:09 / km) +50m 6:40 / km | |
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| easy run at Stars training in Huron |
Tuesday May 13 |
| running road/trails warm up/down 36:00 [1] 6 km (6:00 / km) +25m 5:53 / km | |
| shoes: Nike |
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| running road/trails intervals (track) 10:00 [4] 3 km (3:20 / km) | |
| shoes: Nike |
| 10* 1 min (~300 m each, except last ~350m) |
Monday May 12 |
| running road/trails 47:00 [1] 8.5 km (5:32 / km) +20m 5:28 / km | |
| shoes: Nike |
| to and from the bank |
Sunday May 11 |
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| Event: Stars Spring WRE
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| orienteering 1:00:00 [1] 7.5 km (8:00 / km) +80m 7:36 / km | |
| shoes: Saucony |
| installing (mostly) and collecting controls for todays WRE.. nice..now its time for some rest. |
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| C • So...?? 4 |
Saturday May 10 |
| orienteering 40:00 [1] ** 5.5 km (7:16 / km) +50m 6:57 / km | |
| shoes: Saucony |
| installed controls for training (a round 1 pm ) and then a nite session with my new head lamp(around 8.45 pm) , installing stands for tommorow WRE (like half of controls )..only counted when running..nice to have a nite session . |
| orienteering 40:00 [1] | |
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Friday May 9 |
| running road/trails warm up/down 36:00 [2] 6.5 km (5:32 / km) +15m 5:29 / km | |
| shoes: Saucony |
| happy to fit a training before midnite ( actually after 10.30pm went out ) |
| running road/trails intervals 10:00 [4] 2.8 km (3:34 / km) +70m 3:10 / km | |
| shoes: Saucony |
| 5*the hill in neighbourhood (1.59,1.53,1.51,1.52,1.43) |
Tuesday May 6 |
| running road/trails warm up/down 25:30 [1] 4 km (6:22 / km) | |
| shoes: Nike |
| late in the evening |
| running road/trails intervals (track) 10:30 [5] 3 km (3:30 / km) | |
| shoes: Nike |
| 3.36,3.34,3.26 for each k. not enough time in the day |
Sunday May 4 |
| running road/trails warm up/down 38:30 [1] 6.4 km (6:01 / km) +35m 5:51 / km | |
| shoes: Saucony |
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| running road/trails tempo 54:30 [4] 12.6 km (4:20 / km) +100m 4:10 / km | |
| shoes: Saucony |
| 3 * 1 loop in the neighbourhood (18.33/w avg 137, 17.57/w148, 18.07/w150 ) with 2.5min jog in between |
Saturday May 3 |
| running road/trails warm up/down 19:00 [1] 3 km (6:20 / km) +30m 6:02 / km | |
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| orienteering 31:00 [3] 4.7 km (6:36 / km) +70m 6:08 / km | |
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| A.M. test run , again another portion of WRE ( men's course )..wet again. nice again |
| running road/trails warm up/down 24:00 [2] 4 km (6:00 / km) | |
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| running road/trails tempo (track) 12:00 [5] 3.3 km (3:38 / km) | |
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| PM..Cooper test on the track. still raining (3.40,3.42,3.35 and the rest ) |
| gym ex & stretching 4:00 [1] | |
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Friday May 2 |
| running road/trails warm up/down 10:00 [1] 1.5 km (6:40 / km) | |
| shoes: ice bugs |
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| orienteering 32:00 [3] *** 5.5 km (5:49 / km) +90m 5:23 / km | |
| shoes: ice bugs |
| test ran tonite the women WRE course. drizlling , but nice out there |
| gym ex & stretching 4:00 [1] | |
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Thursday May 1 |
| gym ex & stretching 4:00 [1] | |
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| running road/trails warm up/down 35:00 [1] 6 km (5:50 / km) +40m 5:39 / km | |
| shoes: Saucony |
| in Bechtel |
| running road/trails intervals 25:00 [4] 6.5 km (3:51 / km) +100m 3:34 / km | |
| shoes: Saucony |
| 8* small loops ..3.14,3.10,3.04,2.59,2.59,3.07,3.11,3.19.. felt just fine ..which is good. |