Sunday Oct 1 |
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| Event: Susquehanna Stumble IX
|
 | Orienteering warm up/down 15:00 [2]***** | |
| shoes: Salomon XA Pro 3D (2006) |
| Controls setup and check for the training. |
| Orienteering 21:41 [3]***** 2.33 km (9:18 / km) +135m 7:13 / km | |
| ahr:148 spiked:11/12c shoes: Salomon XA Pro 3D (2006) |
| BAOC Sprint rerun at JMP, backwards. |
| Orienteering 16:44 [4]***** 2.33 km (7:11 / km) +135m 5:34 / km | |
| ahr:155 max:163 spiked:12/12c shoes: Salomon XA Pro 3D (2006) |
| BAOC Sprint rerun at JMP, forward. |
| |
| C • Nice to see you're still speed... 2 |
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|
Sprint - Splits |
Saturday Sep 30 |
| Trail-Grass Running long 2:25:00 [2]25 km (5:48 / km) +200m 5:35 / km | |
| slept:6.0 shoes: Salomon XA Pro 3D (2006) |
| Long run around Lake Chabot (Castro Valley, CA).
About 50 min. was road/pavement run, rest - on the trails with a lot ups and downs. Nice change from the flat south Jersey:) |
Friday Sep 29 |
| Note | |
| (rest day) |
| Trip to California. |
Thursday Sep 28 |
| Trail-Grass Running 1:00:15 [3]12.8 km (4:42 / km) | |
| ahr:127 max:136 slept:7.0 weight:65.8kg shoes: Salomon XA Pro 3D (2006) |
| Easy run. |
Wednesday Sep 27 |
| Trail-Grass Running 1:03:20 [3]13.6 km (4:39 / km) | |
| ahr:127 max:155 slept:7.0 weight:66.1kg shoes: Salomon XA Pro 3D (2006) |
| Managed to escape from business trip:) Did my usual easy run with some strides by the end. Was finishing in the dark.
Splits:
34 (140/149) + 1:10;
34 (140/148) + 1:12;
34 (142/150) + 1:10;
34 (146/155) + 1:11;
34 (142/149) + 1:10. |
Tuesday Sep 26 |
| Trail-Grass Running 1:00:30 [3]12.8 km (4:44 / km) | |
| ahr:123 max:128 slept:7.0 weight:66kg shoes: Salomon XA Pro 3D (2006) |
| No business trip today (as well as tomorrow), did an easy run at the nice pace. Felt good. |
Monday Sep 25 |
| Note | |
| |
| Week 23. |
| Trail-Grass Running 55:00 [2]11 km (5:00 / km) | |
| ahr:120 max:127 slept:7.0 weight:65.8kg shoes: Salomon XA Pro 3D (2006) |
| Easy run as recovery after weekend. |