Saturday Jul 28 |
 | running road/trails warm up/down 24:00 [2] 4 km (6:00 / km) +40m 5:43 / km | |
| max:165 shoes: Olway |
| quite a story..i thought i gonna miss my start so i rushed to the start, even i ran a probably zone 5 for few minutes, and end up starting , before !!! my regular start..totally my fault. end up dq..oh well i have not done this before. |
| orienteering race 49:00 [4] ***** 6 km (8:10 / km) +100m 7:32 / km | |
| max:172 spiked:12/16c shoes: Olway |
| had a good race till 8 when I thought i'm running too slow, end up with 15 min mistakes the next 2 controls, then paked and jogged towards the finish, with no major time lost. dq-ed for starting ..too early. |
Friday Jul 27 |
| running road/trails warm up/down 15:00 [1] 2.3 km (6:31 / km) +25m 6:11 / km | |
| shoes: Saucony |
| in the morning before model event at Eb's Trail |
| orienteering 22:00 [2] **** 2.2 km (10:00 / km) +40m 9:10 / km | |
| shoes: Saucony |
| the model event.. glad I had a chance to go out |
| running road/trails warm up/down 16:00 [1] 2.5 km (6:24 / km) | |
| shoes: Saucony |
| before sprint COC champs..not enough time to warm up |
| orienteering race 15:00 [5] *** 3 km (5:00 / km) +30m 4:46 / km | |
| ahr:161 max:187 shoes: Saucony |
| end up in 5th place, but about 80 sec from winner. quite fast, despite lack of sprint starts this year. |
| gym ex & stretching 5:00 [1] | |
| |
| |
Wednesday Jul 25 |
| Unspecified 12:00 [1] 1 km (12:00 / km) | |
| (rest day) shoes: Saucony |
| while teaching some skills to a new orienteer. need it another rest day anyway |
Tuesday Jul 24 |
| Note | |
| (sick) (rest day) |
| sick or just tired..don't know..that's what i need this week. last year I got sick in the week prior to selection races. crap. |
Monday Jul 23 |
| running road/trails warm up/down 20:00 [1] 3.2 km (6:15 / km) +15m 6:06 / km | |
| shoes: Nike |
| |
| orienteering 23:00 [4] 4.8 km (4:47 / km) +15m 4:43 / km | |
| shoes: Nike |
| sprint training at U of W |
| gym ex & stretching 4:00 [1] | |
| |
| |
Sunday Jul 22 |
| Unspecified 3:00:00 [1] 10 km (18:00 / km) +250m 16:00 / km | |
| |
| map checking and updates near Durham.more time there , but 180 is about right to be logged. |
| orienteering 15:00 [1] 2 km (7:30 / km) +40m 6:49 / km | |
| shoes: Saucony |
| some running between updates on maps. altogether a succesfull day near Durham |