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:)) |