Sunday Aug 5 |
 | Orienteering (to the map+contols placin) 1:26:31 [2] *** 7 km (12:22 / km) +275m 10:20 / km | |
| ahr:130 max:154 spiked:10/10c slept:4.0 shoes: VJ-Integrators-2006 |
| To Surebridge Mountain and back + control placing and pick-up - nice day |
| Orienteering 46:32 [4] ***** 6 km (7:45 / km) +200m 6:39 / km | |
| ahr:154 max:168 spiked:16/18c shoes: VJ-Integrators-2006 |
| farsta training with Valeriy, Kseniya, Z-man, and Shirminator - I lost ~ 5.5 min on a first forked control (just did not see the prism) and was chasing everyone after that - lost another 30 sec on minor hazitations - felt good running and pushing hard |
| swimming warm up/down 10:00 [2] 0.25 km (40:00 / km) | |
| |
| water was great today |
Friday Aug 3 |
| road run warm up/down 18:10  3.8 km (4:47 / km) +40m 4:33 / km | |
| ahr:151 max:165 slept:10.0 shoes: Adidas Supernova Light 6 |
| To Forest Park and Back in 90F heat |
| intervals intervals (7x425/430 up-down) 29:04  6 km (4:51 / km) +40m 4:41 / km | |
| ahr:158 max:174 shoes: Adidas Supernova Light 6 |
| 91.5-95.5/2:30-2:40 it was hot - running fast downhill is out for now, felt my back after - extra stretching will follow. Hottest day so far in training. Legs felt rested. |
| stretching warm up/down (back) 10:00 [0] | |
| |
| I definitely woke up old injury today - have to be careful |
Wednesday Aug 1 |
| trail run (easy - T) 1:09:19  14.6 km (4:45 / km) +195m 4:27 / km | |
| ahr:152 max:172 slept:7.0 weight:150lbs shoes: Adidas Supernova Light 6 |
| 6 loops in FP on a hot day, not humid: 8:37 (147), 9:00 (144), 7:35 (157), 8:46 (154), 7:17 (166), 9:19 (153) - included 2 T pace intervals - felt good despite the heat (~90F). I felt like running 3-rd interval, but opted out - loss of fluids during this 69 min run was 4.5 Lbs. |
| stretching warm up/down 15:00 [0] | |
| |
| |
Tuesday Jul 31 |
| stretching warm up/down 10:00 [0] | |
| |
| |
Monday Jul 30 |
| trail run (easy-T) 50:47  11 km (4:37 / km) +140m 4:20 / km | |
| ahr:151 max:165 slept:9.0 weight:148.5lbs shoes: Adidas Supernova Light 6 |
| 4 loops in Forest park - warm and humid - felt fine: 8:32 (148), 8:17 (152), 8:11 (154), 7:48 (159) |