Sunday Nov 14 |
 | Orienteering (local race) 1:07:15 [4]8 km (8:24 / km) +340m 6:56 / km | |
| spiked:2/12c slept:6.0 |
| I kept thinking: Gary was laughing up there watching me navigating today. I felt great running over the snow. total errors - a lot, the funniest thing was that I always knew were I was, second gessing myself and taking wrong turn. I had a lot of fun today. |
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Red - Splits |
Saturday Nov 13 |
| trail run (easy run + strides) 1:11:43 [3]14.5 km (4:57 / km) +150m 4:42 / km | |
| slept:10.0 |
| @ Forest Park with Boris, Sergei did T run - same distance (9km) + 10x120/130 |
Friday Nov 12 |
| strength workout (upper body, quads) 30:00 [2] | |
| slept:10.0 |
| skipped easy commute run - rain |
Wednesday Nov 10 |
| road run (easy run) 28:55 [3]6.4 km (4:31 / km) +60m 4:19 / km | |
| ahr:149 max:158 slept:9.0 |
| to Victory Field and back |
| intervals (cruise intervals) 15:23 [4]3.6 km (4:16 / km) | |
| ahr:159 max:166 |
| 3x1000/200 - 3:50, 3:49, 3:53 felt good, minor difficulty with cold air |
Tuesday Nov 9 |
| road run (comute - easy) 36:05 [3]8.1 km (4:27 / km) +45m 4:20 / km | |
| ahr:152 max:163 slept:8.0 |
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