Saturday Nov 3 |
 | running road/trails warm up/down 7:00 [1] 1 km (7:00 / km) +15m 6:31 / km | |
| slept:4.5 shoes: Olway |
| after a long travel day on friday , woke up at 5.15 am to travel another 2 h to US champs days 1.not enough time for warming up or to get to the model map. i paid big for that |
| orienteering race 2:02:00 [4] **** 17 km (7:11 / km) +500m 6:15 / km | |
| ahr:142 spiked:10/20c shoes: Olway |
| day 1. start early and the fact that last 2 month i was either planning events, mapping for events or running in areas well known ( maybe even updated some of those ). oh well this time the terrain and the map was ..unfamiliar , but took me 6-7 controls to understand that. (and about 24 minutes of mistakes ). despite that i lost about 20 at 1,2 and 4 , phisically i felt good all the way (with some level 5 at places ), managing several splits later in the course that i was proud of. still 28 and 27 minutes behind falcon and feet was a bit much for my taste |
| Unspecified 4:00 [1] | |
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| swimming late at nite at the hotel. kind of sore after today's hard effort |
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Day 1 Blue - Splits |
Friday Nov 2 |
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| Event: US Champs
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Thursday Nov 1 |
| running road/trails warm up/down 24:00 [1] 4 km (6:00 / km) | |
| shoes: Nike |
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Wednesday Oct 31 |
| running road/trails warm up/down 23:00 [1] 4 km (5:45 / km) +10m 5:41 / km | |
| (rest day) shoes: Nike |
| late in the evening. long hours at work , but had too many easy days lately |
Tuesday Oct 30 |
| running road/trails warm up/down 40:00 [1] 6.3 km (6:21 / km) | |
| shoes: Nike |
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| running road/trails intervals 11:00 [4] 3.2 km (3:26 / km) +15m 3:22 / km | |
| shoes: Nike |
| 3*ring road in Waterloo park (4.00, 3.38,3.25).that's it |
| gym ex & stretching 4:00 [1] | |
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Sunday Oct 28 |
| biking (indoor) 48:00 [1] | |
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| another indoor day. i don't feel confortable playing outdoor yet |
| gym ex & stretching 7:00 [1] | |
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