Sunday Sep 5 |
 | trail run (warm-up) 12:00 [3]2 km (6:00 / km) +50m 5:20 / km | |
| ahr:145 max:155 slept:5.0 |
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| Orienteering (local race) 1:06:14 [3]8 km (8:17 / km) +285m 7:02 / km | |
| ahr:157 max:173 spiked:10/16c |
| Local WCOC meet - Red Course @ Sessions Woods ~ 6 min errors (~ 3 min map got damaged, could not read the details on 3 controls) |
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Red - Splits |
Saturday Sep 4 |
| trail run (easy) 48:24 [3]10 km (4:50 / km) +115m 4:35 / km | |
| slept:7.5 |
| Boris, Sergey & me in the heat of the day |
| repetitions (10x200/200) 20:15 [4]4 km (5:04 / km) | |
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| @Victory Field - 10x200@35.4-37.5 |
Wednesday Sep 1 |
| strength workout (TG) 15:00 [2] | |
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| road run (commute - easy) 38:03 [3]8.1 km (4:42 / km) +45m 4:34 / km | |
| slept:6.5 |
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Tuesday Aug 31 |
| road run (commute) 12:00 [3]2.5 km (4:48 / km) +25m 4:34 / km | |
| slept:6.5 |
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Monday Aug 30 |
| strength workout (TG) 15:00 [2] | |
| slept:8.0 |
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