Monday Jan 17 |
 | Orienteering 21:05 [3]2.86 km (7:22 / km) +130m 6:00 / km | |
| ahr:152 max:162 slept:8.0 shoes: VJ Integrator |
| Alabama A-meet, Day 3, sprint. |
| Road Running 15:00 [2] | |
| shoes: VJ Integrator |
| Warmup. |
| |
|
Sprint - Splits |
Sunday Jan 16 |
| Orienteering 1:51:17 [4]11.92 km (9:20 / km) +570m 7:32 / km | |
| ahr:153 max:171 slept:8.0 shoes: VJ Integrator |
| Alabama A-meet, Day 2, classic. |
| Road Running 20:00 [2] | |
| shoes: VJ Integrator |
| Warmup. |
| |
|
Blue - Splits |
Saturday Jan 15 |
| |
| Event: US Team Fundraiser 3-day
|
| Orienteering 45:42 [4]4.79 km (9:32 / km) +300m 7:16 / km | |
| ahr:160 max:169 slept:8.0 shoes: VJ Integrator |
| Alabama A-meet, Day 1, WRE, middle. |
| Road Running 20:00 [2] | |
| shoes: VJ Integrator |
| Warmup. |
| |
|
M21 WRE - Splits |
Friday Jan 14 |
| Orienteering 45:00 [2] | |
| shoes: VJ Integrator |
| Alabama A-meet model course. |
| Note | |
| slept:2.0 |
| Arrived at hotel around 2PM local time. |
Wednesday Jan 12 |
| Trail-Grass Running 1:01:39 [3]13 km (4:45 / km) | |
| ahr:128 max:137 shoes: Salomon XA Comp |
| Easy run.
12:44, 16:14, 12:44, 12:55, 7:02. |
Tuesday Jan 11 |
| Treadmill 1:00:00 [3]7.0 mi (8:34 / mi) | |
| ahr:143 max:161 slept:7.0 shoes: Saucony Grid |
| Light hills training.
5 min - 6.5 mph @ 3% (warmup);
5 x ((5 min. - 3%) + (5 min. - 5%)) at 7 mph;
5 min. - 6.5 mph @ 3% (cooldown); |
| Strength 50:00 [3] | |
| ahr:114 max:138 shoes: Saucony Grid |
| Abs, legs, arms, stretching. |