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. |
| |
|
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. |