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. |
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Blue - Splits |
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) +0m 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) +0m 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. |