Saturday Apr 30 |
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| Event: West Point
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 | Orienteering race 1:41:07 [4] ***** 9.2 km (10:59 / km) +595m 8:18 / km | |
| ahr:148 max:164 slept:6.0 shoes: VJ Integrator |
| West Point, Bull Pond, Blue course. |
| Orienteering race 27:22 [4] ***** 2.9 km (9:26 / km) +135m 7:39 / km | |
| ahr:155 max:163 slept:6.0 shoes: VJ Integrator |
| West Point, Sprint.
Complete disaster at #9. |
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Sprint - Splits |
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blue - Splits |
Friday Apr 29 |
| Trail-Grass Running 44:00 [2] 7.5 km (5:52 / km) +10m 5:50 / km | |
| ahr:114 max:118 slept:7.5 shoes: Salomon XA Pro 3D (2005) |
| Slow run. |
Thursday Apr 28 |
| Trail-Grass Running 1:05:30 [2] 13 km (5:02 / km) +15m 5:01 / km | |
| ahr:124 max:132 slept:7.0 shoes: Salomon XA Pro 3D (2005) |
| Easy run in high 2. |
Wednesday Apr 27 |
| Trail-Grass Running 51:40 [3] 10 km (5:10 / km) +10m 5:08 / km | |
| ahr:125 max:133 slept:7.0 shoes: Salomon XA Pro 3D (2005) |
| Easy run. Warmup. |
| Track/Repeats 27:30 [4] 5.6 km (4:55 / km) | |
| ahr:140 max:161 slept:7.0 shoes: Salomon XA Pro 3D (2005) |
| Repeats 4x1000 with 400m jogging. Splits every 200m.
40.6, 44.1, 43.4, 43.1, 43.7 = 3:34.9 + 3:22;
41.3, 43.7, 44.1, 44.8, 44.1 = 3:38.0 + 3:02;
41.8, 44.8, 45.3, 45.6, 43.9 = 3:41.4 + 3:11;
42.6, 44.5, 45.2, 45.6, 45.2 = 3:43.1 + 3:17;
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| Trail-Grass Running warm up/down 17:00 [2] 2.5 km (6:48 / km) | |
| ahr:124 max:132 slept:7.0 shoes: Salomon XA Pro 3D (2005) |
| Cooldown on the way home. |
Tuesday Apr 26 |
| Trail-Grass Running 1:30:00 [3] 18 km (5:00 / km) +25m 4:58 / km | |
| ahr:126 max:141 slept:7.0 shoes: Salomon XA Pro 3D (2005) |
| Longer easy run. Started slower then after 30 min. picked up speed. |
Monday Apr 25 |
| Trail-Grass Running 1:10:00 [2] 13 km (5:23 / km) +15m 5:21 / km | |
| ahr:116 max:123 slept:7.0 shoes: Salomon XA Pro 3D (2005) |
| Slow run. |
Sunday Apr 24 |
| Trail-Grass Running warm up/down 10:00 [2] | |
| slept:7.5 shoes: VJ Integrator |
| Warmup. |
| Orienteering race 1:25:22 [4] ***** 11 km (7:46 / km) +610m 6:05 / km | |
| ahr:152 max:167 25c slept:7.5 shoes: VJ Integrator |
| DVOA meet at Mt.Joy, Blue course.
Well known Valley Forge park, a lot of climb, good visibility and open woods without high grass on the fields.
Was helping at the start till last minute and knew Randy's time. Mihai and Wyatt were on the course for awhile, so had the only chance to run hard and do my own race. Clem, course setter, predicted 85 min. winning time, which became my goal.
After finish was surprised by winning today's blue course. Was just 22 sec. behind goal time. Good effort. |
| Road Running warm up/down 5:00 [2] | |
| shoes: VJ Integrator |
| Cooldown, then controls pick up walking for 25 min. |
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Blue - Splits |
Saturday Apr 23 |
| Trail-Grass Running 57:00 [3] 12 km (4:45 / km) +15m 4:43 / km | |
| ahr:129 max:137 slept:9.0 shoes: Salomon XA Pro 3D (2005) |
| Easy run, light rain. |
Thursday Apr 21 |
| Trail-Grass Running 1:09:00 [2] 13.5 km (5:07 / km) +15m 5:05 / km | |
| ahr:123 max:134 slept:7.5 shoes: Salomon XA Pro 3D (2005) |
| Easy run, intensity in mid to high 2. Planned to do some speed workout at track, but felt too tired for the first 20-25 minutes and desided to skip track workout. |
Wednesday Apr 20 |
| Trail-Grass Running 1:18:00 [2] 15 km (5:12 / km) +20m 5:10 / km | |
| ahr:126 max:134 slept:7.5 shoes: Salomon XA Pro 3D (2005) |
| Easy run, intensity in mid 2. |
Tuesday Apr 19 |
| Trail-Grass Running 1:30:00 [3] 18.5 km (4:52 / km) +20m 4:50 / km | |
| ahr:133 max:141 slept:7.5 shoes: Salomon XA Pro 3D (2005) |
| Easy tempo run. |
Monday Apr 18 |
| Trail-Grass Running 1:05:00 [2] 12 km (5:25 / km) +15m 5:23 / km | |
| ahr:116 max:122 slept:7.0 (rest day) shoes: Salomon XA Pro 3D (2005) |
| Slow run, intensity in lows 2. Could not miss such a nice evening. |
Sunday Apr 17 |
| Orienteering race 1:02:47 [4] ***** 9 km (6:59 / km) +265m 6:05 / km | |
| ahr:156 max:164 slept:7.5 shoes: VJ Integrator |
| DVOA meet at Hawk Mountain Scout Reservation, PA, red = green (38:40) + brown (24:07).
Very nice worm day, started late after noon. Felt good on the first loop, then "died" on the next one.
Nice, runnable woods. Did couple small mistakes upto 1.5-2 min. in total. Did not look at map scale until finished and then recognized that it's 1x5000!
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Red - Splits |
Saturday Apr 16 |
| Orienteering 53:45 [3] ***** 9.5 km (5:39 / km) +205m 5:06 / km | |
| ahr:146 max:160 slept:7.0 shoes: Sarva Duotech |
| Valey Forge SP, training course by Wyatt.
Ran together with Clem, he was navigating cause I reran it second time.
Tested my new "rogaine" shoes; they are comfortable and light weight, but need more tests ... |
Friday Apr 15 |
| Trail-Grass Running 1:03:00 [3] 13 km (4:51 / km) +15m 4:49 / km | |
| ahr:127 max:134 slept:7.5 shoes: Salomon XA Pro 3D (2005) |
| Easy run. |
Thursday Apr 14 |
| Trail-Grass Running 45:00 [3] 9 km (5:00 / km) +10m 4:58 / km | |
| ahr:131 max:142 slept:7.0 shoes: Salomon XA Pro 3D (2005) |
| Easy run, warmup. |
| Track/Repeats 47:30 [4] 8.8 km (5:24 / km) | |
| ahr:135 max:165 slept:7.0 shoes: Salomon XA Pro 3D (2005) |
| Repeats 4 x (400+400+200) with 400m jogging in between.
1:18.5 (151) / 2:50 + 1:17.3 (157) / 2:47 + 33.0 (160) / 3:02;
1:15.7 (161) / 2:54 + 1:13.8 (164) / 3:00 + 32.9 (161) / 3:06;
1:15.6 (164) / 3:00 + 1:16.0 (163) / 2:54 + 33.4 (161) / 3:04;
1:16.3 (165) / 2:55 + 1:16.3 (165) / 2:50 + 33.2 (160) / 2:46.
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| Trail-Grass Running warm up/down 16:00 [2] 3 km (5:20 / km) | |
| ahr:130 max:136 slept:7.0 shoes: Salomon XA Pro 3D (2005) |
| Slow run home. |
Wednesday Apr 13 |
| Trail-Grass Running 1:07:30 [2] 13 km (5:12 / km) +10m 5:10 / km | |
| ahr:120 max:127 slept:7.5 shoes: Salomon XA Pro 3D (2005) |
| Easy run. |
Tuesday Apr 12 |
| Trail-Grass Running 1:30:00 [2] 18 km (5:00 / km) +20m 4:58 / km | |
| ahr:125 max:132 slept:8.0 shoes: Salomon XA Pro 3D (2005) |
| Longer easy run. Took it easy after Billygoat run. Felt very well. |
Sunday Apr 10 |
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| Event: Billygoat Run
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| Orienteering race 2:05:20 [4] ***** 13.2 km (9:30 / km) +715m 7:28 / km | |
| ahr:155 max:168 shoes: VJ Integrator |
| Billygoat. |
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27th Annual - Splits |
Friday Apr 8 |
| Trail-Grass Running 48:00 [2] 8.5 km (5:39 / km) | |
| ahr:120 max:129 (rest day) shoes: Salomon XA Pro 3D (2005) |
| Slow run. |
Thursday Apr 7 |
| Trail-Grass Running long 1:30:00 [3] 19.5 km (4:37 / km) +15m 4:36 / km | |
| ahr:130 max:139 slept:8.0 shoes: Salomon XA Pro 3D (2005) |
| Longer easy run (but not a slow one). |
Wednesday Apr 6 |
| Trail-Grass Running warm up/down 47:00 [2] 10 km (4:42 / km) | |
| ahr:125 max:133 slept:8.0 shoes: Salomon XA Pro 3D (2005) |
| Warmup. |
| Track/Repeats intervals 32:15 [4] 6 km (5:22 / km) | |
| ahr:135 max:164 slept:8.0 shoes: Salomon XA Pro 3D (2005) |
| Repeats 3 x (2 x 400m + 1 x 200m) with same distances in between.
1:17.4 (max 151)/2:56 + 1:19.6 (max 156)/2:49 + 35.1 (max 160)/1:40;
1:17.6 (max 160)/2:54 + 1:15.8 (max 163)/3:00 + 34.4 (max 160)/1:43;
1:14.5 (max 164)/3:07 + 1:16.0 (max 162)/3:05 + 33.7 (max 160)/1:36; |
| Trail-Grass Running warm up/down 19:00 [2] 3.5 km (5:26 / km) | |
| ahr:127 max:131 slept:8.0 shoes: Salomon XA Pro 3D (2005) |
| Cooldown. |
Tuesday Apr 5 |
| Trail-Grass Running 1:07:00 [3] 14 km (4:47 / km) +10m 4:46 / km | |
| ahr:131 max:140 slept:8.0 shoes: Salomon XA Pro 3D (2005) |
| Easy run. |
Sunday Apr 3 |
| Road Running warm up/down 15:00 [2] | |
| slept:6.0 shoes: VJ Integrator |
| Warmup. |
| Orienteering race 1:40:33 [4] ***** 12.1 km (8:19 / km) +405m 7:07 / km | |
| ahr:151 max:162 slept:6.0 shoes: VJ Integrator |
| Flying Pig IX - Classic.
Did pretty well w/out major errors with several small mistakes (up to 1 min.). Had late start time, so, ran my own pace, was too slow by the end. |
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Blue - Splits |
Saturday Apr 2 |
| Road Running warm up/down 20:00 [2] | |
| slept:7.0 shoes: VJ Integrator |
| Warmup. |
| Orienteering race 1:00:22 [4] ***** 5.4 km (11:11 / km) +275m 8:55 / km | |
| ahr:154 max:169 slept:7.0 shoes: VJ Integrator |
| Flying Pig IX - Short.
Big disaster at #2 (time lost ~12 min.), then did well with couple small mistakes. |
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Blue - Splits |
Friday Apr 1 |
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| Event: Flying Pig IX (US Team Trials)
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| Road Running warm up/down 30:00 [2] | |
| slept:6.0 shoes: VJ Integrator |
| Warmup. |
| Orienteering race 17:45 [4] **** 2.61 km (6:48 / km) +80m 5:54 / km | |
| ahr:166 max:174 slept:6.0 shoes: VJ Integrator |
| Flying Pig IX - Sprint. |
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Sprint - Splits |