Sunday Aug 31 |
 | Running (trail) 35:00 [2] 3.0 mi (11:40 / mi) +25m 7:04 / km | |
| shoes: White Waffle Racers |
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Saturday Aug 30 |
| Orienteering (field checking) 2:00:00 [1] *** | |
| shoes: Black/Red Free Xtrain |
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Friday Aug 29 |
| Jogging 30:00 [1] * 2.0 mi (14:59 / mi) +20m 9:02 / km | |
| shoes: Black/Red Free Xtrain |
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| Jogging warm up/down 20:00 [1] 1.75 mi (11:25 / mi) | |
| shoes: White NB 205 pair 2 |
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| Running intervals 35:00 [4] 4.75 mi (7:22 / mi) +38m 4:28 / km | |
| shoes: White NB 205 pair 2 |
| Including 3xmile at 9mph with 75s R. |
| Swimming 20:00 [1] | |
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Thursday Aug 28 |
| Jogging warm up/down 25:00 [1] 2.5 mi (10:00 / mi) | |
| shoes: White NB 205 pair 1 |
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| Running (treadmill) 40:00 [4] 5.0 mi (7:59 / mi) +20m 4:55 / km | |
| shoes: White NB 205 pair 1 |
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| Swimming warm up/down 10:00 [1] | |
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Tuesday Aug 26 |
| Weightlifting (light) 45:00 [2] | |
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| Swimming 10:00 [1] | |
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| L hamstring too sore for even jogging. |
Monday Aug 25 |
| Jogging 1:20:00 [2] 7.0 mi (11:25 / mi) +60m 6:55 / km | |
| shoes: Black/Red Free Xtrain |
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| Swimming warm up/down 10:00 [1] | |
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Saturday Aug 23 |
| Jogging warm up/down 20:00 [1] 1.0 mi (20:00 / mi) | |
| shoes: Black/Red Free Xtrain |
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| Orienteering race 1:03:36 [4] *** 6 km (10:36 / km) +294m 8:31 / km | |
| spiked:14/14c shoes: Mick Joggers |
| Not a very clean run: A few dubious route choices, and one confusing moment when I got turned 90 degrees in the woods and came out on the wrong trail.
Woods were very nice, considering that it is August. |
Friday Aug 22 |
| Jogging 1:00:00 [1] 4.0 mi (14:59 / mi) +30m 9:07 / km | |
| shoes: Black/Red Free Xtrain |
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Thursday Aug 21 |
| Jogging 1:05:00 [1] 4.0 mi (16:15 / mi) +100m 9:22 / km | |
| shoes: Black/Red Free Xtrain |
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| Running intervals (treadmill) 32:00 [4] 4.0 mi (7:59 / mi) | |
| shoes: White NB 205 pair 3 |
| including
5x1000 at 5k pace and 1x400 at mile pace, all with 1 min R. |
| Swimming warm up/down 10:00 [1] | |
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Wednesday Aug 20 |
| Jogging 45:00 [1] 3.5 mi (12:50 / mi) | |
| shoes: Black/Red Free Xtrain |
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| Jogging 1:05:00 [2] ** 5.5 mi (11:49 / mi) +100m 6:57 / km | |
| shoes: Black/Red Free Xtrain |
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| Weightlifting (light) 15:00 [2] | |
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| Swimming 10:00 [1] | |
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Tuesday Aug 19 |
| Jogging 20:00 [1] 1.5 mi (13:19 / mi) | |
| shoes: Black/Red Free Xtrain |
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| Running (treadmill) 30:00 [3] 3.5 mi (8:34 / mi) +17m 5:15 / km | |
| shoes: White NB 205 pair 3 |
| progression run |
| Swimming 15:00 [1] | |
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| Jogging 20:00 [1] 2.0 mi (10:00 / mi) | |
| shoes: Black/Red Free Xtrain |
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Saturday Aug 16 |
| Weightlifting (medium) 45:00 [3] | |
| ahr:124 max:166 rhr:48 (injured) |
| Circuits with Rower ( 1:45/500m at peak power). |
| Swimming 15:00 [2] | |
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Friday Aug 15 |
| Swimming 15:00 [1] | |
| (injured) |
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Thursday Aug 14 |
| Weightlifting (light) 1:00:00 [3] | |
| (injured) |
| also Elliptical, Rower, uphill W on TM |
| Swimming 15:00 [1] | |
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Sunday Aug 10 |
| Jogging warm up/down 15:00 [1] ** 1.0 mi (14:59 / mi) | |
| rhr:42 shoes: White Waffle Racers |
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| Orienteering race 1:33:25 [4] *** 11 km (8:30 / km) +220m 7:43 / km | |
| spiked:17/19c (injured) shoes: White Waffle Racers |
| Red course at US champs. Biggest mistake (90s) on shortest leg (C4); another 30s mistake on next leg (C5). Overall, didn't push myself hard enough. Twisted my ankle pretty bad right before C10 and had to walk awhile, but was able to run again after some time. |
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Red Day 2 - Splits |
Saturday Aug 9 |
| Orienteering warm up/down 20:00 [3] ** 1 km (20:00 / km) +30m 17:23 / km | |
| shoes: White Waffle Racers |
| Jubal E Spg |
| Orienteering race 1:06:23 [5] *** 7.7 km (8:37 / km) +235m 7:29 / km | |
| spiked:12/14c shoes: White Waffle Racers |
| Red Course at US champs. One big mistake (3 min) at C2 (first navigable control). I thought that I was following a route slightly right of the red line, when, in fact, I was way left. Had a hard time relocating as I was trying to match my position with the spur S of control when I was N. Another slight error (20s) right before 4 when I ran NE off of spur, instead of SE. |
| Jogging 20:00 [1] ** 1.5 mi (13:19 / mi) | |
| shoes: Black/Red Free Xtrain |
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Red Day 1 - Splits |
Friday Aug 8 |
| Orienteering warm up/down 25:00 [2] *** 1 km (25:00 / km) +150m 14:17 / km | |
| spiked:3/5c shoes: White Waffle Racers |
| Fw/M |
| Orienteering race 40:25 [4] *** 5.5 km (7:21 / km) +135m 6:33 / km | |
| spiked:13/14c shoes: White Waffle Racers |
| Solid effort at E Pelican B; one major error: parallel reentrant on 7.
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| Orienteering race (sprint) 18:00 [4] *** 2.5 km (7:12 / km) +125m 5:46 / km | |
| spiked:9/10c shoes: White Waffle Racers |
| Jogged the longer legs.. hammered hard on 2-4 and 5-9. Fast enough to make a major mistake on 8 ... missed the little hilltop and ended up down the spur near the aspens. |
| Orienteering (control picking) 45:00 [2] *** 4 km (11:15 / km) +175m 9:14 / km | |
| spiked:5/5c shoes: White Waffle Racers |
| This was a mistake...too much for one morning. |
Thursday Aug 7 |
| Orienteering (Precision Map Walk) 1:30:00 [2] *** 6.4 km (14:04 / km) +180m 12:20 / km | |
| ahr:105 max:137 spiked:16/19c shoes: Black/Red Free Xtrain |
| Bad route choices on 5 and 19; got turned at 90 degrees coming out of 12. |
Wednesday Aug 6 |
| Orienteering intervals 40:00 [3] *** 5 km (8:00 / km) +150m 6:57 / km | |
| spiked:12/13c shoes: White Waffle Racers |
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Tuesday Aug 5 |
| Jogging warm up/down 20:00 [1] 1.0 mi (20:00 / mi) | |
| shoes: White Waffle Racers |
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| Orienteering race (Middle Distance) 57:00 [4] *** 5.3 km (10:45 / km) +250m 8:42 / km | |
| spiked:12/13c shoes: White Waffle Racers |
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| Orienteering 51:00 [4] *** 6.2 km (8:14 / km) +200m 7:05 / km | |
| spiked:17/17c shoes: Mick Joggers |
| At Pitcher Hill. A little tentative on the first few controls, but then finished very strong. Best performance of the week in Wyo.
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Monday Aug 4 |
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| Event: 2008 Laramie Daze & US Champs
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| Jogging warm up/down 45:00 [1] ** 3 km (15:00 / km) | |
| shoes: White Waffle Racers |
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| Orienteering 1:00:00 [3] *** 6 km (10:00 / km) +250m 8:17 / km | |
| spiked:14/17c shoes: White Waffle Racers |
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| Orienteering race (sprint) 18:00 [4] *** 2.3 km (7:50 / km) +100m 6:26 / km | |
| spiked:9/10c shoes: White Waffle Racers |
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Sunday Aug 3 |
| Orienteering (map walk) 1:00:00 [1] *** 4 km (15:00 / km) +80m 13:38 / km | |
| spiked:7/8c shoes: Black/Red Free Xtrain |
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| Running (sage sprints) 10:00 [3] | |
| shoes: White Waffle Racers |
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Saturday Aug 2 |
| Jogging warm up/down 30:00 [1] ** 3 km (10:00 / km) | |
| shoes: Mick Joggers |
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| Orienteering race (time trial) 37:00 [4] *** 4 km (9:15 / km) +50m 8:42 / km | |
| spiked:16/17c shoes: Mick Joggers |
| Middle distance on Rattlesnake Hill, a few minutes faster than last year. |