Saturday May 12 |
 | running road/trails warm up/down 30:00 [1] 3.5 km (8:34 / km) +40m 8:06 / km | |
| slept:5.5 |
| warm up and then picking some control for cool down |
| orienteering race 1:07:00 [4] **** 11 km (6:05 / km) +180m 5:38 / km | |
| spiked:22/25c |
| nice course designed by Laszlo. low turn out, but whoever was present get a great map and a nice course. too bad other local elites skipped this one. will see how tommorow course will be compared with Gators one. couple of minutes in errors, decent pace, also didn't see one better route choice |
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| C • Would have been there had I known... 2 |
Friday May 11 |
| orienteering 50:00 [1] *** 6.5 km (7:42 / km) +70m 7:18 / km | |
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| map checking at Shade's for Stars next event. |
| gym ex & stretching 4:00 [1] | |
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Thursday May 10 |
| orienteering 1:00:00 [1] *** 6 km (10:00 / km) +40m 9:41 / km | |
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| checking the field work done by mapper for Ontario sprint this fall. tapped ankle well, but also careful |
| gym ex & stretching 4:00 [1] | |
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Wednesday May 9 |
| running road/trails warm up/down 11:00 [1] 1.5 km (7:20 / km) +25m 6:46 / km | |
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| before and after a Stars training |
| orienteering race 10:00 [4] ** 2 km (5:00 / km) +25m 4:42 / km | |
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| managed to rollover my right ankle again while doing the spring sprint |
Tuesday May 8 |
| Note | |
| slept:5.0 (rest day) |
| no time to train, work,work and meetings . might be Ok for my body. |
Monday May 7 |
| biking (indoor) 16:00 [1] | |
| slept:5.5 weight:4lbs (rest day) |
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| gym ex & stretching 4:00 [1] | |
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Sunday May 6 |
| running road/trails warm up/down 12:00 [2] 2 km (6:00 / km) +30m 5:35 / km | |
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| orienteering race 1:35:00 [4] **** 16 km (5:56 / km) +350m 5:21 / km | |
| ahr:154 max:170 spiked:23/25c slept:8.0 |
| day 2 . and WRE. everything went by the book. 2 small bubbles costed me 1.5 min, and couple of not so great route choices another 2 min or so. few times minor-twists of my right ankle ( the troubled one from 2 weeks ago) after half race. good pace overall.I don't think i can reach level 5 Avg HR in a race . I don't remember to have won another WRE before,therefore quite pleased with my race . ( missed the estimated wining time by 5 sec.duh).no way I should run M40..yet.maybe I should try for the team. knee ? tried to tell me something during race, but I did not have time to listen. I should give it some RICE for 1 day or 2 |
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| C • EXCELLENT JOB! 3 |
| gym ex & stretching 4:00 [1] | |
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Day 3: Blue - Splits |