Saturday Jan 7 |
 | road run warm up/down 20:20 [2]4.1 km (4:58 / km) +35m 4:45 / km | |
| slept:7.0 shoes: Nike Air Pegasus 2005 |
| To Pine Grove in Forest Park and back |
| Orienteering (control setting) 52:40 [2]*** 5 km (10:32 / km) +60m 9:56 / km | |
| spiked:24/25c shoes: Nike Air Pegasus 2005 |
| hanging controls for Kat, Ksenia, Z-man and Valeriy in Forest Park |
| Orienteering 26:32 [4]*** 4.4 km (6:02 / km) +65m 5:37 / km | |
| spiked:25/25c shoes: Nike Air Pegasus 2005 |
| Ran a course (to keep myself warm) - ~ 65 % on memory |
| strides (6x100/100) 6:20 [3]1.2 km (5:17 / km) +12m 5:02 / km | |
| shoes: Nike Air Pegasus 2005 |
| ran some strides with Kat and Ksenia in Pine Grove, while Aleksei was getting around the course |
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Middle Distance - Splits |
Friday Jan 6 |
| road run (commute-easy) 40:32 [2]7.9 km (5:08 / km) +35m 5:01 / km | |
| ahr:144 max:154 slept:5.0 shoes: Nike MaxAir |
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Wednesday Jan 4 |
| road run (commute - easy) 38:14 [3]7.9 km (4:50 / km) +35m 4:44 / km | |
| ahr:146 max:157 slept:9.0 shoes: Asics DS Trainer X |
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| road run (commute - easy) 38:40 [3]8.1 km (4:46 / km) +65m 4:35 / km | |
| ahr:150 max:162 shoes: Asics DS Trainer X |
| Back home - different rout |