Saturday May 29 |
 | Orienteering 1:24:07 [4]10.03 km (8:23 / km) +280m 7:22 / km | |
| spiked:22/28c |
| First day of NAOC. Lost time on almost all controls in ledges (cliffs) plus couple more wiggles before and after: 2 (2:30), 3 (1:00), 5 (1:00), 6 (2:00), 8 (0:30), 15 (0:30). Technical and physically demanding course. Slow running through green and slash close to streams. Physically I was probably fit but my techniques are in very bad shape. I need somehow to get more training on maps. |
| Trail run (warmup-cooldown) 20:00 [2]2.0 mi (10:00 / mi) | |
| |
| |
| |
|
M21/Blue Day 1 - Splits |
Friday May 28 |
| Orienteering 25:00 [2]2.4 km (10:25 / km) +70m 9:05 / km | |
| |
| Model event. Going slowly to absorb mapping style. Had troubles at couple controls anyway. Ephim is known for generalization of contours. Small reetrants are mapped with Vs on contours which is unusual. |
| Orienteering 16:00 [4]2.4 km (6:40 / km) +70m 5:49 / km | |
| |
| Model event at NAOC. Going at competitive speed (or so). Very slippery on uphills. Looks like winning times for americans will be in 7.5 min/K range. |
Wednesday May 26 |
| Trail run (easy) 42:44 [3]5.5 mi (7:46 / mi) | |
| |
| |
| Yoga 15:00 [1] | |
| |
| |
Tuesday May 25 |
| Trail run (hills) 1:15:00 [3]8.5 mi (8:49 / mi) +350m 4:52 / km | |
| |
| Slow part of reverse hill loop. |
| Trail run (intervals) 9:00 [5]1.5 mi (6:00 / mi) | |
| |
| 10x1:00 on flat parts of hill loop. |
| Yoga 15:00 [1] | |
| |
| |
Monday May 24 |
| Trail run (easy) 38:19 [3]5.5 mi (6:58 / mi) | |
| |
| At times it was on 4 side but mostly 3 is good. |
Sunday May 23 |
| Other | |
| (rest day) |
| Tapering: rest Sunday, easy run Monday, long+speed Tuesday, easy+speed Wednesday, rest Thirsday, easy model event Friday. |