Sunday Feb 29 |
 | Orienteering (goat race) 1:16:53 [5] 14 km (5:30 / km) +360m 4:52 / km | |
| spiked:19/22c slept:2.0 |
| unfortunately I could not slip last night and sore throat started to develop fast - I do not think it affected my perfomance at the Valley Goat, but I felt complitely wasted after the race and my stomach gave me some problems during and after the race |
| |
|
Long - Splits |
Saturday Feb 28 |
| trail run (slow run) 42:08 [3] 9 km (4:41 / km) +45m 4:34 / km | |
| ahr:155 max:165 slept:10.0 |
| one loop with Boris @ FP |
| strides (10x110/100) 13:39 [4] 2.1 km (6:30 / km) +100m 5:15 / km | |
| ahr:156 max:167 |
| 5 uphill + 5 downhill strides |
Friday Feb 27 |
| road run (commute - tempo) 35:28 [4] 8.2 km (4:20 / km) +45m 4:13 / km | |
| slept:7.0 |
| |
Wednesday Feb 25 |
| road run (commute) 38:47 [3] 8.1 mi (4:48 / mi) +40m 2:56 / km | |
| slept:8.0 |
| |
Tuesday Feb 24 |
| road run (commute) 58:02 [3] 12 km (4:50 / km) +75m 4:41 / km | |
| slept:8.0 |
| to Juniper Valley Park Track and then to work |
| repetitions (10x200/200@36-38) 20:29 [4] 4 km (5:07 / km) | |
| |
| felt good |
Monday Feb 23 |
| road run (commute) 55:04 [3] 10.6 km (5:12 / km) +60m 5:03 / km | |
| slept:7.5 |
| very easy run, need to recover from speedwork |