Tuesday Nov 30 |
 | Trail-Grass Running 54:38 [2] 11 km (4:58 / km) | |
| ahr:131 max:139 |
| Slow easy run. Started with intensity 3 which is regular for my easy runs, but due to light tiredness slowed down and cut off few hundred meters or so.
8:20, 12:44, 13:34, 13:04, 6:57. |
Monday Nov 29 |
| Trail-Grass Running 1:01:40 [3] 13 km (4:45 / km) | |
| ahr:129 max:137 |
| Easy run (3 loops around high school).
12:26, 4:52, 12:52, 12:46, 12:48, 5:56. |
Sunday Nov 28 |
| Orienteering 50:07 [3] 5.84 km (8:35 / km) +240m 7:07 / km | |
| ahr:140 max:155 |
| DVOA meet @ Mt.Penn - Pagoda.
Time was 55:07 including at least 5 minutes search for missing control flag. After awhile decided to continue course. At the finish 7 minutes were subtracted. |
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Red - Splits |
Saturday Nov 27 |
| Orienteering 1:06:56 [4] 13.1 km (5:07 / km) | |
| ahr:156 max:162 |
| Valley Goeat meet rerun with Wyatt. Pushed hard but not enouth ... |
Friday Nov 26 |
| Trail-Grass Running 1:03:52 [2] 7.5 mi (8:30 / mi) | |
| ahr:121 max:140 |
| Easy run at Velley Fogre with Angelica. Sunny but windy and cold weather. |
Thursday Nov 25 |
| Trail-Grass Running 1:02:27 [2] 12 km (5:12 / km) | |
| ahr:129 max:135 |
| Easy morning run.
12:49, 14:41, 7:01, 3:22, 17:48, 6:45. |
Wednesday Nov 24 |
| Trail-Grass Running 1:02:08 [3] 13.5 km (4:36 / km) | |
| ahr:131 max:139 |
| Easy run (3 loops around Hight school territory).
12:35, 4:49, 12:38, 12:47, 12:51, 6:28. |
Tuesday Nov 23 |
| Trail-Grass Running 1:25:09 [3] 18.5 km (4:36 / km) | |
| ahr:132 max:139 |
| Easy run (5 loops around Hight school territory).
12:30, 15:08, 12:37, 12:52, 12:55, 12:54, 6:11. |
Sunday Nov 21 |
| Orienteering 59:13 [3] 7.21 km (8:13 / km) +280m 6:53 / km | |
| ahr:153 max:166 |
| Dual HVO/DVOA meet.
Nice and fast course. Felt tired after yesterday race for the first 15-20 minutes.
As usually :(( did few costly mistakes. Was slow on the way to#1, close to miss #2 (lost 20 sec.), then did first big mistake at #3 - about 3-4 min. Hesitation near #5, lost 1.5-2 min. Slightly overran #9, lost 45 sec. Then everything was fast and smooth enough. |
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Red - Splits |
Saturday Nov 20 |
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| Event: Susquehanna Stumble
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| Orienteering 2:41:27 [4] 17.23 km (9:22 / km) +690m 7:48 / km | |
| ahr:155 max:174 |
| Susquehana Stumble IX.
Nice race, a lot of fallen trees. Placed third, ~ 30 sec. behind Clem.
After the start tried to stay within leading pack and ran for awhile together with Mikkel, Clem and Mihai (he joined us at #8).On the to #12 Mikkel speeded up and went ahead to the last window on the first loop. And I never saw him till the last window on the second loop. At #G used my GU. Rest of the first loop ran with Clem, but he became tired just few control till map exchange and I ran away ... there was a gap about 1.5-2 min.
On the second loop was alone in the woods, only Mikkel and Mihai ahead and Clem behind. Approaching #M met Mihai going to #L, and later saw Clem heading to #M when I was on my way to #L. Last window I took in O-R-Q-P sequence. At #R met Mikkel who was just leaving control. After I left #Q saw Clem climbing up, and then met Mihai heading to #Q. That was a big surprise for me cause I never thought I could be so close to leaders. Caught Mihai at #29 and ran (hm, actually jogged) to #30. Led to #31 and there was caught by Clem. Stayed with him for last two controls. Unfortunately, my legs were so tired (I ran second loop without GU - that was a mistake!) and after jump over fallen tree my right leg got spasm ... I could not run, but manage somehow reach finish line seconds behind Clem. |
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LONG - Splits |
Thursday Nov 18 |
| Trail-Grass Running 1:00:03 [3] 13 km (4:37 / km) | |
| ahr:132 max:139 |
| Easy run. |
Wednesday Nov 17 |
| Trail-Grass Running 1:00:28 [3] 12.5 km (4:50 / km) | |
| ahr:133 max:141 |
| Easy run. |
Monday Nov 15 |
| Treadmill 50:00 [3] 5.43 mi (9:12 / mi) | |
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| Easy run at 6.5mph/3% |
| Strength 25:00 [2] | |
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| Legs, abs, arms. |
Sunday Nov 14 |
| Orienteering 1:36:14 [4] 9.55 km (10:05 / km) +305m 8:41 / km | |
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| Mid-Atlantic Champs, Blue course. |
| Orienteering 26 [5] 3.6 km (7 / km) +135m 6 / km | |
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| Mid-Atlantic Champs, Relay, leg 3. |
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Relay leg 3 - Splits |
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Blue - Splits |
Thursday Nov 11 |
| Road Running 48:02 [3] 10.1 km (4:45 / km) | |
| ahr:131 max:142 |
| Easy run. |
Wednesday Nov 10 |
| Road Running 48:29 [3] 10.1 km (4:48 / km) | |
| ahr:131 max:139 |
| Easy run. |
Tuesday Nov 9 |
| Road Running 48:00 [3] 10.1 km (4:45 / km) | |
| ahr:131 max:138 slept:8.0 |
| Easy run. |
Sunday Nov 7 |
| Orienteering 2:03:45 [4] 11.9 km (10:24 / km) +700m 8:02 / km | |
| ahr:151 max:167 slept:5.5 |
| BAOC: Long champs. |
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Blue - Splits |
Saturday Nov 6 |
| Orienteering 52:34 [4] 4.4 km (11:57 / km) +250m 9:18 / km | |
| ahr:148 max:168 slept:7.0 |
| BAOC: Short champs. |
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Blue - Splits |
Wednesday Nov 3 |
| Road Running 50:25 [2] | |
| ahr:125 max:133 (injured) |
| Slow easy run. |
Tuesday Nov 2 |
| Road Running 53:28 [2] | |
| ahr:127 max:134 (injured) |
| Slow easy run. |