Sunday Jul 13 |
 | Foot Running warm up/down 30:00 [2] | |
| shoes: Nike Pegasus |
| 20mins warm up with Kez and 007, plus 10mins warm down. |
| Foot Running intervals 14:00 [4] | |
| ahr:156 max:175 shoes: Nike Pegasus |
| Intervals on the road and dirt road out through the fields from our accommodation in Olomouc. Ran 4 x 2min efforts with 2min jog recovery. Pretty warm and the oily Czech lunch wasn't sitting so good. |
Saturday Jul 12 |
| Foot Running warm up/down 25:00 [2] | |
| shoes: Adidas Neptune XS |
| |
| Orienteering tempo 45:00 [4]***** | |
| ahr:155 max:171 shoes: Adidas Neptune XS |
| Ran the Czech middle distance trial final that i missed cause i hurt my eye in the qualifier... Ran solid but far from flat out but just tried to orienteer well - no mistakes, just run the safe routes and be smooth. It went pretty good, i don't reckon i'd have been much quicker if i had of raced it cause i'm sure i'd had missed somewhere... Really enjoyed it this time, and wore my glasses. |
Friday Jul 11 |
| Foot Running 30:00 [3] | |
| ahr:127 max:161 shoes: Nike Pegasus |
| drove back down to Olomouc and joined the rest of the team at the WOC accommodation.
did an easy run with jo on some roads and trails through the wheat fields on the edge of the city, with 8 x 30/30 ints chucked in there for fun. tried bj's method of beer before running and i reckon it worked good, i could almost keep up with jo. |
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| C • keep up 4 |
Thursday Jul 10 |
| Foot Running long 1:55:00 [3] | |
| ahr:124 max:151 shoes: Nike Pegasus |
| Cruisy run with Jo from our hotel in Spindleruv Mlyn (aka Thredbo) up to the source of the Elbe, then along the top to Medvetin (aka Mt Crackenback) to get the chairlift back down to Thredders. Pretty decent climb in there, from 750m in the village up to about 1400 at the spring where the Elbe begins. Not real nice weather, couldnt see a thing with the fog/rain up above the treeline, but the scenery in the valley up the Elbe was awesome. Hot instant coffee has never tasted as good as it did shivering and waiting for the chairlift back to town. |
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| C • fotes from the mlyn 1 |
Wednesday Jul 9 |
| Foot Running warm up/down 48:00 [3] | |
| shoes: Nike Pegasus |
| |
| Foot Running hills 12:00 [5] | |
| ahr:155 max:168 shoes: Nike Pegasus |
| 15 x short (about 50m) almost max hill efforts on a ski slope at Spindleruv Mlyn, with jog down recovery. Pretty low heart rate, but thought i was working hard. The altitude wasn't super high (about 750m) but my lungs felt like they were working harder than my legs. |
Tuesday Jul 8 |
| Foot Running long 2:10:00 [3] | |
| ahr:124 shoes: Nike Pegasus |
| Ran with Jo from Spinderova Bouda to Snezka, the highest mountain in Czech (1602 metres). Most of the run was in Poland, but the last climb we zig zagged across the border. We parked at 1200m so we wouldn't have too much of a descent... It was super windy but an awesome run. Had an espresso in the warm restaurant at the top, on the Czech side.
Stopped for warm garlic soup and a beer at a restaurace on the drive back down to Spindleruv Mlyn. Rad. |
Monday Jul 7 |
| Note | |
| (rest day) |
| drove up to Czech Thredbo, walked around town for a bit - that was enough, its steep! |