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. |
Wednesday Apr 30 |
| running road/trails 24:00 [1] 3.5 km (6:51 / km) +35m 6:32 / km | |
| shoes: salomon |
| installing and collecting controls for wed training |
| gym ex & stretching 4:00 [1] | |
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Tuesday Apr 29 |
| running road/trails warm up/down 46:00 [1] 7.5 km (6:08 / km) +30m 6:01 / km | |
| shoes: Nike |
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| running road/trails intervals (track) 20:00 [4] 6 km (3:20 / km) | |
| shoes: Nike |
| 20 minuters at the track. quite cold & windy , my fingertips got quite frozen on the second half (~300 m each) |
| gym ex & stretching 4:00 [1] | |
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Sunday Apr 27 |
| running road/trails warm up/down 12:00 [1] 1.5 km (8:00 / km) +30m 7:16 / km | |
| shoes: ice bugs |
| for the O races |
| orienteering race 58:00 [4] **** 9 km (6:27 / km) +150m 5:57 / km | |
| shoes: ice bugs |
| @ Starkey. put this event for a good use. pace not important, but navigation yes. 3 errors ( like 4 minutes alltogether ) showed that some rust still is there. however , satisfied,since area is not easy ( regardless how often i've been there ) |
| orienteering race 10:00 [5] ** 2 km (5:00 / km) +25m 4:42 / km | |
| shoes: ice bugs |
| sprint on the nice open field.. went out without a warm-up and first 2-3 minutes i was not agressive enough. happy again |
| Note | |
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| I decided to stay on the OOA board another year. now we have a full team , and it should work well |