Sunday Aug 12 |
 | Orienteering race (Sprint) 19:42 [5] **** 3 km (6:34 / km) +120m 5:28 / km | |
| spiked:12/13c slept:5.0 shoes: Asics Hyper-XC |
| Solomenskiy Park Sprint - Ukr. Cup day 3 - M21 - Troy De Haas was 13:52
I made 1 min error @ the end - felt tired, still jet legged. Did not have much power running, and lt was hot. |
| road run 50:48 [2] 9 km (5:39 / km) +25m 5:34 / km | |
| ahr:130 max:142 shoes: Adidas Supernova Light 6 |
| afternoon: went on a run with Victoria and Hillary around our part of the city of Kiev. |
Thursday Aug 9 |
| trail run (easy) 36:01  7.35 km (4:54 / km) +65m 4:42 / km | |
| ahr:146 max:159 slept:7.0 weight:149lbs |
| easy perimeter loop in Forest Park (BHI-120 - warm) |
| stretching warm up/down (+ strength) 15:00 [1] | |
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| back and abs |
Wednesday Aug 8 |
| hiking (commute) 55:00 [1] * 6.5 km (8:28 / km) +15m 8:22 / km | |
| spiked:1/1c slept:8.0 shoes: Nike Air Pegasus 2006 |
| Forced to walk to work, since subway was flooded |
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| C • a ty govorish veniki, lasty nu... 5 |
Tuesday Aug 7 |
| trail run (easy-MP (BHI-130)) 55:03  11.5 km (4:47 / km) +105m 4:35 / km | |
| ahr:152 max:166 slept:8.0 weight:148.5lbs shoes: Adidas Supernova Light 6 |
| ran 3 long horse loops in Forest Park - 15:04 (149), 14:58 (152), 14:19 (159) - hot and humid, not as bad as they predicted. I decided to introduce my own hit index - BHI - it is very simple: BHI= temperature in F + relative humidity for the T>=32F. Do knot know what to make out of it, but yesterday BHI was 160 - it was very tough going |
| stretching warm up/down (back and legs) 15:00 [0] | |
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Monday Aug 6 |
| road run warm up/down 28:14 [3] 6 km (4:42 / km) +50m 4:31 / km | |
| ahr:151 max:160 slept:9.0 shoes: Asics DS Trainer IX |
| to Fictory Field and back - humidity 100%, ~80F, - felt heavy |
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| C • a gde ze veniki? 4 |
| repetitions (10x100/100) 9:12 [4] 2 km (4:36 / km) | |
| ahr:156 max:164 shoes: Asics DS Trainer IX |
| 19-20 sec - legs did not have zip today. |