Saturday Jun 16 |
 | running road/trails warm up/down 22:00 [1] 3 km (7:20 / km) +20m 7:06 / km | |
| |
| before/after Nav Stock medium& sprint |
| gym ex & stretching 4:00 [1] | |
| |
| |
| orienteering race 43:00 [4] **** 6.5 km (6:37 / km) +150m 5:56 / km | |
| ahr:149 max:166 spiked:13/16c |
| medium dist. majority went fine, except one control almost 4 min, and another 2*45 sec. also lost probably 20-25 sec "waiting" for the SI units to turn "on" at 8 controls where I was the first one out. felt good. came second 90 sec behind Sudden |
| Unspecified 4:00 [2] | |
| |
| swim in Bass lake |
| orienteering race 13:00 [5] *** 2.8 km (4:39 / km) +100m 3:56 / km | |
| ahr:161 max:169 spiked:14/15c shoes: Saucony |
| solid run for the sprint.3rd (Jon & Hans ahead of me) |
| |
|
Sprint - Splits |
| |
|
MEDIUM -1 - Splits |
Friday Jun 15 |
| |
| Event: Nav-Stock
|
| running road/trails warm up/down 16:00 [2] 2.5 km (6:24 / km) | |
| (rest day) |
| 6*20" |
Thursday Jun 14 |
| Note | |
| (rest day) |
| |
Wednesday Jun 13 |
| Unspecified (map updates) 15:00 [1] ** 0.5 km (30:00 / km) +20m 25:00 / km | |
| weight:3lbs (rest day) |
| quick mapping in the evening |
Tuesday Jun 12 |
| running road/trails warm up/down 51:00 [2] 8.1 km (6:18 / km) +40m 6:09 / km | |
| ahr:124 weight:2lbs |
| |
| running road/trails intervals (track) 12:00 [5] 3.4 km (3:32 / km) | |
| ahr:160 max:173 shoes: Nike |
| 6*2 min (550 to 600 m)/60"
|
| gym ex & stretching 4:00 [1] | |
| |
| |
Monday Jun 11 |
| running road/trails warm up/down 31:00 [1] 4.5 km (6:53 / km) | |
| shoes: Saucony |
| to and from mapping place |
| Unspecified 20:00 [1] ** 1 km (20:00 / km) +20m 18:11 / km | |
| |
| some more map touch-ups for Stars Sprint champs |
Sunday Jun 10 |
| running road/trails warm up/down 23:00 [2] 4 km (5:45 / km) | |
| shoes: Nike |
| |
| running road/trails 12:00 [5] 2 km (6:00 / km) +25m 5:39 / km | |
| weight:6lbs |
| test run one of the sprints for our July club event.no map just memory. |
| |
| C • Memory training 2 |
| gym ex & stretching 4:00 [1] | |
| |
| |