Sunday Jun 8 |
 | Orienteering 1:41:01 [4]13.3 km (7:36 / km) | |
| shoes: Salomon XA Pro 3D old |
| Long at Yellow Quill. Nice to run a "Long" that was actually long enough. I had a good run, around 4:00 in mistakes. Started looking too soon for #10 then doubted that I was even in the right area, lost 2:30; didn't read the map carefully enough between #18 and #19, lost 0:45; and made few other little bobbles. Was pretty focussed in the beginning, planning ahead well during some running sections, though I took too long to decide on my routes to #7 and #8. Had the impression I was a bit sloppy in the last third, but if I was it didn't make much difference. Fine physically, felt good and was just a little slow at times towards the end. |
| Running 20:00  3.5 km (5:43 / km) | |
| shoes: Adidas Swoop 2 |
| |
| Orienteering 30:00 [2]4 km (7:30 / km) | |
| shoes: Adidas Swoop 2 |
| Warmup (6 min) and control pickup. |
Saturday Jun 7 |
| Running 23:00  4 km (5:45 / km) | |
| shoes: Salomon XA Pro 3D old |
| |
| Orienteering 1:05:00  7.5 km (8:40 / km) | |
| shoes: Salomon XA Pro 3D old |
| Training at the south end of Yellow Quill. 8 min warmup, 5.5 min pace counting, 8.5 min compass bearings, 37 min line-O, 5.5 min running to start the line-O and back to the finish, 35 min control pickup (23.5 min counted as training). |
Friday Jun 6 |
| Running 47:00 [1]9 km (5:13 / km) | |
| shoes: Salomon XA Pro 3D new |
| Easy run around the park. |
Thursday Jun 5 |
| Running 52:30  10 km (5:15 / km) +150m 4:53 / km | |
| shoes: Salomon XA Pro 3D new |
| Around the park. Did the hill loop 6 times, avg 1:25. |
Wednesday Jun 4 |
| Running intervals 9:06 [5]2.85 km (3:12 / km) | |
| shoes: Saucony Grid Excursion TR 2 |
| On trails in the park, 10x285 with 1:15 rest between. Times were 54.2, 57.0, 52.9, 54.2, 54.2, 56.8, 53.9, 55.3, 55.3, 52.1 (avg 54.6). |
| Running warm up/down 35:00  6 km (5:50 / km) | |
| shoes: Saucony Grid Excursion TR 2 |
| |
Monday Jun 2 |
| Cycling 1:55:00 [1]36.5 km (3:09 / km) | |
| |
| Northeast, on the gravel roads most of the time, and back. |