Saturday Sep 27 |
 | trail run (warm-up & strething) 10:00 [2]1 km (10:00 / km) | |
| slept:3.0 |
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| Orienteering (Race) 2:31:55 [4]18 km (8:26 / km) +760m 6:58 / km | |
| ahr:165 max:178 spiked:22/28c |
| long Stumble - good race, I have no power running up hills. 2x2 min errors - total ~ 8 min errors. |
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|
Long - Splits |
Thursday Sep 25 |
| cycling (commute) 32:40 [4]10.0 mi (3:16 / mi) +65m 1:59 / km | |
| ahr:157 max:168 slept:8.0 |
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Wednesday Sep 24 |
| cycling (commute) 36:11 [3]10.0 mi (3:37 / mi) +65m 2:12 / km | |
| ahr:137 max:159 slept:8.0 |
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Tuesday Sep 23 |
| cycling (commute) 35:20 [3]10.0 mi (3:32 / mi) +65m 2:09 / km | |
| ahr:146 max:160 slept:7.0 |
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Monday Sep 22 |
| cycling (commute) 37:24 [3]10.0 mi (3:43 / mi) +65m 2:17 / km | |
| ahr:136 max:166 slept:7.0 |
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Sunday Sep 21 |
| trail run (easy run) 1:03:00 [3]12 km (5:15 / km) +110m 5:01 / km | |
| ahr:144 max:162 slept:6.0 |
| FP with Sergey and Valery (some), to Victory Field and back |
| intervals (test run) 3:24 [5]1 km (3:24 / km) +0m 3:24 / km | |
| ahr:172 max:180 |
| not too bad after 2 year of no speed work and a lot of biking; gorgeous day |
| cycling (commute) 40:16 [2]10.0 mi (4:01 / mi) +65m 2:27 / km | |
| ahr:126 max:150 |
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