Sunday Mar 21 |
 | Orienteering (hanging and picking up) 1:10:00 [2] 9 km (7:47 / km) +100m 7:22 / km | |
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| to Forest Park + hanging and picing up controls + home to pickup water and gels for long run with Bernie |
| Orienteering (training race) 19:34 [5] 3.6 km (5:26 / km) +60m 5:01 / km | |
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| full running effort ~ 30 sec hazitations and errors,
speed dropped after 2 km |
| trail run (long easy run) 1:35:48 [2] 15 km (6:23 / km) +160m 6:04 / km | |
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| couple of loops at Forest park with Bernard - ROGAINE training |
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Fast - Splits |
Saturday Mar 20 |
| trail run 1:05:20 [3] 14 km (4:40 / km) +180m 4:23 / km | |
| slept:7.0 |
| 2 loops and more with Boris @Forest Park
1 - 27:04, 2 - 26:25 - felt good |
| strides (uphill jumping) 10:00 [3] 0.7 km (14:17 / km) +90m 8:42 / km | |
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| 10x25/30 ~ 9-10 m climb jumping uphill |
| strength workout (ubs and legs) 20:00 [2] | |
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Friday Mar 19 |
| road run (warm-up + cool-down) 7:40 [3] 1.0 mi (7:40 / mi) +20m 4:29 / km | |
| slept:6.5 |
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| road run (t-run) 37:54 [4] 9 km (4:13 / km) +130m 3:56 / km | |
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| felt rested fo most of the run - a little chilly today - leg muscles did not warm up much |
| strength workout (ubs, legs) 15:00 [2] | |
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Thursday Mar 18 |
| strength workout (legs, ubs) 25:00 [2] | |
| slept:8.0 |
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Wednesday Mar 17 |
| strength workout (legs, ubs) 20:00 [2] | |
| slept:8.0 |
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Tuesday Mar 16 |
| strength workout (legs, ubs) 25:00 [2] | |
| slept:8.0 |
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