Sunday Sep 17 |
 | Orienteering warm up/down 10:00 [1] | |
| shoes: VJ Integrator |
| Sprints - before, trying to get parts moving. |
| Orienteering race (Sprint) 15:47 [5] *** 2.4 km (6:35 / km) +40m 6:04 / km | |
| spiked:11/14c shoes: VJ Integrator |
| Sprint 1 - 70, grey - Off like a turtle amongst rockets. The rest were gone by the first control, tho could still see them in distance until 4. Then alone until second heat caught up going to 11 and followed them. 4th by a long margin.
(Addition) Felt the Farsta effects heading towards 2 up the small climb from 1. Just slow and not recovered - this should have been Sat and the Farsta on Sun. |
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| C • Sprints first 3 |
| Orienteering race (Sprint) 29:38 [4] *** 2.32 km (12:46 / km) +55m 11:25 / km | |
| spiked:9/14c shoes: VJ Integrator |
| Sprint #2 - Dismal affair - never focussed and tried to just run and keep up with Dave Onkst and Phil (duh!!!) A lot of minor bobbles with biggies at 5 and 10. May describe it in detailed painful analysis on the split list, or not. Best forgotten.
Came in well last of the group and relegated to start, once again, in the very first heat of the Final for 3 in a row plus last year. |
| Orienteering race (Sprint) 23:58 [4] *** 2.55 km (9:24 / km) +80m 8:07 / km | |
| spiked:14/15c shoes: VJ Integrator |
| Sprint Final - Best run of the day. Took Valeriy's advice: Go slow, be careful! It worked and was first of my group and first finisher almost - Gerald Yip just nipped me at the finish, making up 4'. Ran on my own after 2 and only saw later runners on their first loop crossing my path. Clean except for 6 on the second loop - think I missed the trail and wound up beyond the cabins to the L somehow.
Fun course, good weekend. Thanks to all. |
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Sprint #1 - short - Splits |
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Sprint #2 - short - Splits |
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Sprint FINAL - short - Splits |
Saturday Sep 16 |
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| Event: 2006 Sprint Series Finals Festival
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| Trail run warm up/down 10:00 [1] | |
| shoes: VJ Integrator |
| Hickory Run - 70, humid, wet woods. Jogged around before to loosen up |
| Orienteering race 1:39:03 [3] *** 8.63 km (11:29 / km) | |
| spiked:14/19c shoes: VJ Integrator |
| Hickory Run Farsta - Good run. Careful in subtle early area keeping close attention to bearing and features/contours. Overshot boulder a bit but quickly got it. Main trouble was subtle overgrown water stop. Fun trying to ignore all sorts of people going in different directions - sometimes to your control/sometimes not. |
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Farsta - Splits |
Friday Sep 15 |
| Trail run 36:00 [1] | |
| weight:145lbs shoes: Attack II |
| Beaver Trail - 65, grey, humid. Warm up, then speed strides: 5 x 15paces hard/ 20 paces easy. 3 sets w 5' in between. Try to get the legs going a bit.
Shoes not too bad in the wet. |
Thursday Sep 14 |
| Strength (nycb 2) 55:00 [1] | |
| weight:145lbs |
| Rain/rcy day. Good effort, could feel it in the legs. |
| Trail run 1:00 [1] | |
| shoes: Attack II |
| It's raining and wet. So tried out new trail shoes around the yard and peripheral woods. Seem to have good stiction and traction from the combination of sticky sole and fancy tread. We'll see during a long run. |
Wednesday Sep 13 |
| Trail run warm up/down 43:00 [1] | |
| weight:145lbs shoes: NB1060 |
| Horse Trail/ approach and to home - 60, grey, few sprinks for home part. Cool but nice running once going. |
| Trail run intervals 27:00 [4] | |
| shoes: NB1060 |
| Horse Tr to St Zotique - Pyramid intervals: 2'-3'-4'-4'-3'-2' hard with half of time easy jog for rcy. Good run with Lyn on my heels to keep me honest - no sluffing off. Felt good and concentrated form. |
Tuesday Sep 12 |
| Trail run tempo 1:18:00 [3] | |
| weight:147lbs shoes: Attack II |
| Waterfall loop - 65, clear blue brilliant sky, dry with refreshing N breeze when we got out of the woods. Great run, felt really good and new shoes fit great and seem to have good traction. Will have to see how they do on wet. A little slow at first but then got into good stride and we got into a really nice section of trail and could flow with easy energy. Almost want to go back out and do it again. |
Monday Sep 11 |
| Note | |
| weight:150lbs (rest day) |
| Oooh! The weight! From a great UNO weekend finished off with Lyn special pizza and a bottle of vin de pays de oc, syrah, for rehydration. A bit too much but good at the time. |