Tuesday May 31 |
 | Trail-Grass Running 55:00 [2] 10 km (5:30 / km) +10m 5:28 / km | |
| ahr:123 max:132 slept:6.0 shoes: Salomon XA Pro 3D (2005) |
| Easy run. |
Monday May 30 |
| Road Running warm up/down 30:00 [2] 3.5 km (8:34 / km) | |
| slept:7.5 shoes: VJ Integrator |
| Warmup before sprints. |
| Orienteering race 11:33 [4] *** 2 km (5:46 / km) +45m 5:11 / km | |
| ahr:161 max:166 slept:7.5 shoes: VJ Integrator |
| Delaware Water Gap, Sprint 1. |
| Orienteering race 13:47 [4] *** 2.1 km (6:34 / km) +65m 5:41 / km | |
| ahr:161 max:168 slept:7.5 shoes: VJ Integrator |
| Delaware Water Gap, Sprint 2. |
| Orienteering 30:00 [1] *** 2 km (15:00 / km) | |
| shoes: VJ Integrator |
| Controls pickup. |
| |
|
Sprint 1 - Splits |
| |
|
sprint 2 - Splits |
Sunday May 29 |
| |
| Event: Memorial Day Weekend US Team Fundraiser
|
| Orienteering 2:07:15 [3] **** 11.53 km (11:02 / km) +530m 8:58 / km | |
| ahr:145 max:159 slept:6.5 shoes: VJ Integrator |
| Delaware Water Gap, Stuckey Pond, Blue. |
| |
|
Blue - Splits |
Saturday May 28 |
| Trail-Grass Running 51:30 [2] 9 km (5:43 / km) +10m 5:41 / km | |
| ahr:127 max:136 slept:8.4 (injured) shoes: Salomon XA Pro 3D (2005) |
| Slow easy run. |
Friday May 27 |
| Trail-Grass Running 46:30 [2] 8 km (5:49 / km) +10m 5:47 / km | |
| ahr:118 max:128 slept:7.5 (injured) shoes: Salomon XA Pro 3D (2005) |
| Slow run. |
Thursday May 26 |
| Trail-Grass Running 1:20:30 [2] 15 km (5:22 / km) +15m 5:20 / km | |
| ahr:124 max:131 slept:7.0 (injured) shoes: Salomon XA Pro 3D (2005) |
| Easy run. Feel my old injury, but can run on flat. |
Wednesday May 25 |
| Note | |
| (rest day) |
| Company family bowling 6-9PM.
As of today (May 27th) I feel my old injury (hip, hamstring area). Is it back again?! Did I do something wrong during bowling?! Who knows ... but pain is there. |
Tuesday May 24 |
| Trail-Grass Running tempo 55:00 [3] 11.5 km (4:47 / km) +5m 4:46 / km | |
| ahr:128 max:137 slept:7.0 shoes: Salomon XA Pro 3D (2005) |
| Tempo run. |
Monday May 23 |
| Trail-Grass Running 1:05:00 [2] 11.5 km (5:39 / km) +10m 5:38 / km | |
| ahr:120 max:126 slept:7.5 shoes: Salomon XA Pro 3D (2005) |
| Easy run. |
Sunday May 22 |
| Trail-Grass Running warm up/down 10:00 [2] | |
| slept:7.0 shoes: VJ Integrator |
| Warmup, FC East. |
| Orienteering race 1:23:49 [4] ***** 9.38 km (8:56 / km) +375m 7:27 / km | |
| ahr:147 max:165 slept:7.0 shoes: VJ Integrator |
| DVOA O-meet at FC East, Blue. |
| Orienteering 1:10:00 [1] **** 6 km (11:40 / km) | |
| slept:7.0 shoes: VJ Integrator |
| DVOA controls pickup at FC East. Last 20 min. just walking (with 1 gallon of water in my hands). |
| |
|
Blue - Splits |
Saturday May 21 |
| |
| Event: DVOA Sprint & Reverse Chasing Sprint (Green Lane)
|
| Trail-Grass Running warm up/down 15:00 [2] | |
| slept:7.0 shoes: VJ Integrator |
| Warmup/cooldown. |
| Orienteering race 18:55 [5] ***** 2.66 km (7:07 / km) +50m 6:30 / km | |
| ahr:163 max:175 slept:7.0 shoes: VJ Integrator |
| DVOA O-Sprint at Green Lane, PA. |
| Orienteering race 14:18 [5] ***** 2.66 km (5:23 / km) +30m 5:05 / km | |
| ahr:167 max:172 slept:7.0 shoes: VJ Integrator |
| DVOA reverse O-Sprint at Green Lane, PA. Lots of fun. |
| Orienteering 30:00 [2] | |
| slept:7.0 shoes: VJ Integrator |
| Control pickup, Green Lane. |
| |
|
Sprint - Splits |
| |
|
Reverse Sprint - Splits |
Friday May 20 |
| Trail-Grass Running 47:00 [3] 9.5 km (4:57 / km) +10m 4:55 / km | |
| ahr:123 max:133 slept:7.0 shoes: Saucony Grid |
| Easy run. Light rain, wet. |
Thursday May 19 |
| Trail-Grass Running 50:00 [3] 10 km (5:00 / km) +10m 4:59 / km | |
| ahr:125 max:137 slept:7.0 shoes: Salomon XA Pro 3D (2005) |
| Easy run. |
| Track/Repeats intervals 15:15 [4] 3.2 km (4:46 / km) | |
| ahr:137 max:161 slept:7.0 shoes: Salomon XA Pro 3D (2005) |
| Repeats 2 x (400 + 400 + 200) w/200m (~1:20-1:30) jogging between.
1:16.8 + 1:17.7 + 38.0
1:16.5 + 1:17.7 + 36.5
|
| Trail-Grass Running 16:00 [3] 3 km (5:20 / km) | |
| ahr:125 max:132 slept:7.0 shoes: Salomon XA Pro 3D (2005) |
| Easy run. |
Wednesday May 18 |
| Trail-Grass Running 1:10:30 [2] 12 km (5:52 / km) +15m 5:50 / km | |
| ahr:119 max:125 slept:7.5 shoes: Salomon XA Pro 3D (2005) |
| Easy run. Felt tired. |
Tuesday May 17 |
| Trail-Grass Running long 1:48:00 [2] 20.5 km (5:16 / km) +25m 5:14 / km | |
| ahr:124 max:132 slept:7.5 |
| Easy long run. Planned 90 min. run; felt good, added one more loop. |
Monday May 16 |
| Note | |
| slept:7.0 |
| Rest day. Washed my car:)) |
Sunday May 15 |
| Orienteering 1:21:15 [3] **** 7.5 km (10:50 / km) +435m 8:24 / km | |
| ahr:140 max:154 slept:7.0 shoes: VJ Integrator |
| Mont Alto, Score-O.
Poor navigation for the first 4 controls (more than 10 min. in errors). Was thinking about dropping off, but it's not my character to give up. Had a few more problems later, especially near #8. Second half went more better and because was out of time, decided to take all controls dispute overtime. Generally nice open and fast area with few logging patches. |
Saturday May 14 |
| Orienteering 1:07:40 [3] **** 7.65 km (8:51 / km) +135m 8:08 / km | |
| ahr:159 max:169 slept:7.0 shoes: VJ Integrator |
| Daiel Boone Homestead, Red.
Started 5-6 min. behind Angelica and tried to catch her. As a result, did several consecutive errors till #5, adding few more at #8 and #9. A lot of green forest, mostly briars. |
| |
|
Red - Splits |
Friday May 13 |
| Trail-Grass Running 54:00 [2] 10 km (5:24 / km) +10m 5:22 / km | |
| ahr:121 max:129 slept:8.0 shoes: Salomon XA Pro 3D (2005) |
| Slow easy run. |
Thursday May 12 |
| Trail-Grass Running 1:15:00 [3] 16 km (4:41 / km) +10m 4:40 / km | |
| ahr:129 max:137 slept:7.5 shoes: Salomon XA Pro 3D (2005) |
| Easy run. |
Wednesday May 11 |
| Trail-Grass Running 50:00 [3] 10 km (5:00 / km) +10m 4:59 / km | |
| ahr:130 max:139 slept:7.5 shoes: Salomon XA Pro 3D (2005) |
| Easy run as a warmup on the way to stadium. |
| Track/Repeats 37:45 [4] 7.2 km (5:15 / km) | |
| ahr:137 max:163 slept:7.5 shoes: Salomon XA Pro 3D (2005) |
| 2 x (800+600+400+200) with 400m (~3 min.) jogging between repeats.
2:47.2 + 2:04.0 + 1:16.8 + 34.3
2:47.6 + 2:04.8 + 1:18.7 + 32.7
|
| Trail-Grass Running warm up/down 15:30 [2] 2.5 km (6:12 / km) | |
| ahr:127 max:131 slept:7.5 shoes: Salomon XA Pro 3D (2005) |
| Cooldown on the home. |
Tuesday May 10 |
| Trail-Grass Running 1:20:00 [3] 17 km (4:42 / km) +20m 4:41 / km | |
| ahr:131 max:138 slept:7.0 shoes: Salomon XA Pro 3D (2005) |
| Longer easy run. |
Monday May 9 |
| Trail-Grass Running 1:07:00 [2] 13 km (5:09 / km) +10m 5:08 / km | |
| ahr:118 max:129 slept:5.0 shoes: Salomon XA Pro 3D (2005) |
| Easy run, sleepy and tired. |
Sunday May 8 |
| Note | |
| |
| Back from California (late night). |
Friday May 6 |
| Road Running long (road/trail) 3:06:00 [2] 32 km (5:49 / km) +730m 5:13 / km | |
| ahr:133 max:148 slept:5.0 shoes: Salomon XA Pro 3D (2005) |
| Slow run around Lake Chabot, Castro Valley, CA.
Ran to/from Lake Chabot and did following loop with few obstacles:
West Shore Trail->Dam->Chabot Park->Dam->Bass Cove Trail->Goldenrod Trail (almost till Chabot Equestrian Center, then turned around)->Jackson Grade Trail->Escondido Trail->Brandon Trail->Towhee Trail->Live Oak Trail->East Shore Trail. |
Thursday May 5 |
| Note | |
| |
| Trip to California (evening). |
| Trail-Grass Running 36:00 [3] 7.5 km (4:48 / km) | |
| slept:7.0 shoes: Saucony Grid |
| Easy morning run. |
| |
| C • morning run? 2 |
Tuesday May 3 |
| Trail-Grass Running 57:00 [2] 11 km (5:11 / km) +5m 5:10 / km | |
| ahr:120 max:129 slept:7.5 shoes: Salomon XA Pro 3D (2005) |
| Easy run. |
Monday May 2 |
| Trail-Grass Running 1:05:00 [2] 13 km (5:00 / km) +10m 4:59 / km | |
| ahr:122 max:128 slept:7.5 shoes: Salomon XA Pro 3D (2005) |
| Easy run. |
Sunday May 1 |
| Orienteering race 1:31:03 [4] ***** 9.8 km (9:17 / km) +455m 7:32 / km | |
| ahr:141 max:155 slept:8.0 shoes: VJ Integrator |
| West Point, Deep Hollow, Blue course. |
| |
|
Blue - Splits |