Sunday May 20 |
 | trail run warm up/down 10:00 [2]1.5 km (6:40 / km) +10m 6:27 / km | |
| ahr:135 max:160 slept:5.5 shoes: VJ-Integrators-2006 |
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| Orienteering race (Billygoat) 1:41:10 [4]*** 14.5 km (6:59 / km) +470m 6:00 / km | |
| ahr:165 max:173 spiked:21/24c shoes: VJ-Integrators-2006 |
| Billygoat - felt good today - legs fully recovered and rested - after tough climb to camp Pinnacle I settled into my pace lost all people around me and had my race - caught Peter Grollman on his small bobble on 20 , but I was not in the mood for head to head racing - just continued at my own race pace. Total of 3 min of errors and hesitations - 45 sec on bad exit from 5, 15 sec on bad exit from 7, 20 sec around 13 - this time I can see at 1:10 000 scale there is an unmapped reentrant in that area, I ran 3 times over that area in different races and always got confused there, now I know why:) . 15 sec on bad exit from 15, and 30 sec on 23.
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| trail run warm up/down 12:00 [2]2 km (6:00 / km) +15m 5:47 / km | |
| ahr:126 max:144 shoes: VJ-Integrators-2006 |
| after the race |
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Billygoat XXIX - Splits |
Saturday May 19 |
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| Event: Billygoat
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| trail run (easy) 58:36 [2]10.1 km (5:48 / km) | |
| ahr:132 max:154 slept:6.0 shoes: Asics DS Trainer X |
| Easy run with Ksenia in FP, nice run to get the systems going before Billygoat |
| stretching warm up/down 15:00 [0] | |
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Friday May 18 |
| trail run (easy) 37:56 [3]7.4 km (5:08 / km) +85m 4:51 / km | |
| ahr:148 max:168 slept:9.5 shoes: Nike Air Pegasus 2006 |
| one perimeter loop in FP with some strides incorporated. My back pain is at level 1. We had a 30F swing, it was 50F and drizzling - my favorite weather for running. It felt like Finland in June :) |
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| C • Level 1? 5 |
| stretching warm up/down 10:00 [0] | |
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Wednesday May 16 |
| strength workout (+ stretching) 20:00 [1] | |
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| My back is stiffening up with increased running volume, so I decided to take care of this rising problem today |
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| C • did you try... 5 |
Tuesday May 15 |
| trail run (easy-T) 48:18 [3]9.6 km (5:02 / km) +115m 4:45 / km | |
| ahr:149 max:160 slept:8.0 shoes: Nike Air Pegasus 2006 |
| 4 loops in FP: 9:02 (148), 9:02 (148), 8:30 (153), 8:01 (160) - I felt tired today - all the way - may be hot ~ 80F |
| trail run tempo 8:01 [4]1.8 km (4:27 / km) +25m 4:10 / km | |
| ahr:160 max:165 shoes: Nike Air Pegasus 2006 |
| T part of the run |
| stretching warm up/down 10:00 [0] | |
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