Thursday May 29 |
 | running road/trails warm up/down 37:00 [2] 6.5 km (5:42 / km) +40m 5:31 / km | |
| shoes: Nike |
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| running road/trails intervals 18:00 [5] 5.5 km (3:16 / km) +50m 3:08 / km | |
| shoes: Nike |
| 2 sets of 4,3,2 min w/60 off in Bechtel..maybe pace was just between 4&5 |
| gym ex & stretching 4:00 [1] | |
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Wednesday May 28 |
| running road/trails warm up/down 11:00 [1] 1.5 km (7:20 / km) +15m 6:59 / km | |
| shoes: Saucony |
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| orienteering 30:00 [2] ** 5.5 km (5:27 / km) +45m 5:14 / km | |
| shoes: Saucony |
| Stars wednesday training in Bechtel |
Tuesday May 27 |
| running road/trails warm up/down 20:00 [2] 3.5 km (5:43 / km) +15m 5:36 / km | |
| shoes: Nike |
| had to go to the club presidents (KW minor sports) bbq ..so not enough time for more |
Monday May 26 |
| running road/trails warm up/down 12:00 [1] 1.5 km (8:00 / km) +25m 7:23 / km | |
| shoes: Olway |
| at the US trials -long |
| orienteering race 1:41:00 [4] **** 15 km (6:44 / km) +500m 5:46 / km | |
| ahr:148 max:157 shoes: Olway |
| a pretty good course for US long trials ( some legs with good route choice , lots of climb, maybe too much rock on the ground ). a good preparation for WOC long where I am an alternate. started quite good, fastest split to the first (its been a while since last time happend ) and another fastest split early in the race , however going to 6 i went too "technical", misjudged the distance and the climb on a rocky steep hill , and end up with a 4-43.0 min error, added another 75 sec 2 controls later, then a route choice with extra climb , and I make it even longer for another 3-4 minutes over the fastest split, got me in a position that i was not very powerfull on the last part. Managed several good legs( very good splits ) on the second half. but end up about 10 min. behind Eric. A pretty good blister on one of my right toes spoiled the day. started with a blister on the left heel, and adding another one to the other foot, made me skip the cool down. during the race on that poor route choice I was thinking "how fast/good would be this in CZE?". an OK race race overall, so still room for improvement and 'climbing' towards this year major races. |
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Blue Long - Splits |
Sunday May 25 |
| running road/trails warm up/down 25:00 [1] 3 km (8:20 / km) +30m 7:56 / km | |
| slept:8.0 shoes: ice bugs |
| before and after middle event |
| orienteering race 35:00 [4] ***** 6.5 km (5:23 / km) +180m 4:44 / km | |
| max:147 shoes: ice bugs |
| after a pretty good nite sleep, i was just about OK for a middle race. a thicker first part did not let me go to hard , and I felt in 3-4 occasions that map was not at 1:10000 but a bit higher( maybe because of low visibility, andtechnical terrain. i had several 10-15 sec not right on, I start moving faster on the second half, but again had to slow and search for first control after crossing the river. end but like 160 sec behind Wil S.-on 4th spot. a pretty good race, on an improving curve. |
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Blue Middle - Splits |