Sunday Nov 7 |
 | Trail run (warmup-cooldown) 20:00 [2]2.0 mi (10:00 / mi) +100m 5:23 / km | |
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| Orienteering (race) 1:34:01 [4]12 km (7:50 / km) +680m 6:06 / km | |
| spiked:15/17c |
| USA Long Champs. Same - couldn't push myself to extreme! Started good and continued quite good until control 10. Next astonishing leg of 2.6 km and 350 m down ruined my feet - I got blisters and couldn't hold the speed on the last loop. Plus couple minutes of mistakes! About 6:00 lost overall on mistakes and speed. Again 4th and out of medals :( Brian's and William's 1:28 were so close! Well, there is always another chance :) Need more speed work - both short and long intervals. |
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Blue - Splits |
Saturday Nov 6 |
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| Event: 2004 U. S. Short and Long
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| Trail run 40:00 [2]4.0 mi (10:00 / mi) +100m 5:46 / km | |
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| Lots of running warming, scouting start and finish with my daughter in preparation for her run. Additionally about 1 mile run to the start and around the start area to warmup for the short champs. |
| Orienteering (race) 33:10 [4]4.4 km (7:32 / km) +250m 5:52 / km | |
| spiked:16/22c |
| Didn't have that spark that gives winning efforts. 4th overall. Good run but lots of hesitation around controls in boulders. Should read control descriptions more carefully. Plus lost ~1:30 on 6th and 8th controls. Overall loss of ~3:00 and out of medals. Need to do more speed work! Brian's time is astonishing! I thought to aim at below 30 but 28 is just out of reach! Bravo Brian! |
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Blue - Splits |
Wednesday Nov 3 |
| Trail run (easy) 42:00 [3]5.5 mi (7:38 / mi) | |
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Tuesday Nov 2 |
| Road run (warmup-cooldown) 32:00 [3]4.0 mi (7:59 / mi) | |
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| Road run (intervals) 14:10 [5]2.5 mi (5:39 / mi) | |
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| 10x400@1:22-1:25 |
| Road run (between) 17:30 [4]2.5 mi (7:00 / mi) | |
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| Yoga 20:00 [1] | |
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Monday Nov 1 |
| Trail run 46:12 [3]6.0 mi (7:41 / mi) | |
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