Sunday Jul 3 |
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| Event: Indenpendence O' Day - Sprints
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 | Orienteering (Flags Setup) 35:00 [2]**** | |
| slept:7.0 shoes: Salomon XA Pro 3D (2005) |
| DVOA Ridley Creek Sprint 1 flags/e-punches setup. |
| Road Running warm up/down 10:00 [2] | |
| shoes: VJ Integrator |
| Warmup. |
| Orienteering race 20:35 [4]**** 2.75 km (7:29 / km) +65m 6:42 / km | |
| ahr:155 max:166 slept:7.0 shoes: VJ Integrator |
| DVOA Ridley Creek Sprint 2. Did one mistake ~2min. |
| Orienteering race 23:33 [4]*** 3.2 km (7:22 / km) +90m 6:27 / km | |
| ahr:151 max:163 slept:7.0 shoes: VJ Integrator |
| DVOA Willows Sprint 3. Missed control #11. |
| Orienteering race 19:14 [5]*** 3.2 km (6:01 / km) +100m 5:12 / km | |
| ahr:158 max:167 slept:7.0 shoes: VJ Integrator |
| DVOA Willows Sprint 4 (reverse). |
| Trail-Grass Running warm up/down 20:00 [2]*** | |
| shoes: VJ Integrator |
| Controls pickup at Willows. |
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SPRINT/Stage 1 - Splits |
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SPRINT/Stage 1 - Splits |
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SPRINT/Stage 2 - Splits |
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SPRINT/Stage 2 - Splits |
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SPRINT/Stage 3 - Splits |
Saturday Jul 2 |
| Trail-Grass Running (Morning) 55:00 [3] | |
| ahr:129 max:140 slept:7.0 shoes: Saucony Grid |
| Easy run. |
| Course Hiking (Setup) 1:00:00 [1]**** | |
| shoes: Salomon XA Pro 3D (2005) |
| DVOA Ridley Creek Sprint 1 stakes setup. |
| Orienteering warm up/down 19:11 [3]**** 2.57 km (7:28 / km) +75m 6:31 / km | |
| ahr:142 max:152 slept:7.0 shoes: Salomon XA Pro 3D (2005) |
| DVOA Ridley Creek Sprint 1 course easy run. |
| Orienteering race 16:12 [4]**** 2.57 km (6:18 / km) +70m 5:33 / km | |
| ahr:158 max:166 slept:7.0 shoes: Salomon XA Pro 3D (2005) |
| DVOA Ridley Creek Sprint 1 test run. |
Friday Jul 1 |
| Trail-Grass Running 45:30 [3] | |
| ahr:119 max:134 slept:7.0 shoes: Salomon XA Pro 3D (2005) |
| Easy run, finished just before T-storm. |
Thursday Jun 30 |
| Trail-Grass Running 49:00 [3] | |
| ahr:124 max:131 slept:7.0 shoes: Salomon XA Pro 3D (2005) |
| Easy run. |
Wednesday Jun 29 |
| Trail-Grass Running 43:30 [2] | |
| ahr:121 max:128 slept:6.5 shoes: Salomon XA Pro 3D (2005) |
| Easy run. |
Tuesday Jun 28 |
| Trail-Grass Running 45:00 [2] | |
| ahr:117 max:123 slept:7.0 shoes: Salomon XA Pro 3D (2005) |
| Slow easy run. Rainy, warm and humid. |
Monday Jun 27 |
| Note | |
| slept:4.0 (rest day) |
| Tired and sleepy ... |