Sunday Apr 3 |
 | Trail run warm up/down 20:00 [2]2.5 mi (7:59 / mi) | |
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| Much warmer today with sun and light breeze. |
| Orienteering race 1:31:22 [3]*** 12.1 km (7:33 / km) +460m 6:21 / km | |
| spiked:18/23c |
| Long. No rain but same mud skiing :) Especially I liked couple legs when I had to run on the stream beds (300-500 m in freezing water) as no other alternatives existed due to sleepry steep sides. Got stuck in wild roses couple times and at one point had to retreat back. Made 5-6 minutes on mistakes. Never was able to push really hard on this mud. Need more training off trails on soft soils? |
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Blue - Splits |
Saturday Apr 2 |
| Trail run warm up/down 30:00 [2]3.5 mi (8:34 / mi) | |
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| Trying to warmup in freezing rain :) |
| Orienteering race 46:12 [4]*** 5.4 km (8:33 / km) +320m 6:36 / km | |
| spiked:14/16c |
| Middle. It is hard to run in soaking rain and knee deep mud (especially finish shute) :) Made couple-three mistakes for a total 3-4 minutes (damn last control were I lost 1.5 minutes - dumb me). |
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Blue - Splits |
Friday Apr 1 |
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| Event: Flying Pig IX (US Team Trials)
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| Trail run warm up/down 20:00 [3]2.5 mi (7:59 / mi) | |
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| Orienteering race 16:45 [4]*** 2.61 km (6:25 / km) +95m 5:26 / km | |
| spiked:13/13c |
| Sprint. I almost caught Boris at #7 but branch snapped my SI stick from the finger - I frantically searched for it for 30 seconds - finally found it buried in the leaves. At this moment Ken was closing on me. At #9 he was about 20 m behind, at #10 he closed the gap, at #11 he was already 20 m in front, and slowly increased it to about 50-60 m by the finish. Speed training does matter! I hope Ken will continue his return back to NA elite. |
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Sprint - Splits |
Wednesday Mar 30 |
| Trail run tempo 39:00 [4]** 5.5 mi (7:04 / mi) | |
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Tuesday Mar 29 |
| Trail run 55:00 [3]** 7.25 mi (7:35 / mi) | |
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| Trail run tempo 7:30 [4]** 1.25 mi (6:00 / mi) | |
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| about 10x0:45 while doing easy run |
| Yoga 20:00 [1] | |
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Monday Mar 28 |
| Trail run (easy) 44:04 [3]6.0 mi (7:20 / mi) | |
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| Yoga 20:00 [1] | |
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