Sunday Sep 16 |
 | trail run warm up/down 15:00  3 km (5:00 / km) +30m 4:46 / km | |
| slept:5.0 shoes: VJ-Integrators-2006 |
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| Orienteering race (Blue) 1:13:10 [4] **** 10.2 km (7:10 / km) +250m 6:23 / km | |
| spiked:12/18c shoes: VJ-Integrators-2006 |
| Hickory Run - Blue - I tried to run as hard as could, paid with errors, especially at the end, when I lost 8 min on last 1.5 km after really pushing the pace to my limit - nice test of speed, need to adjust my tactics. Lost - 10 sec on 1, 2.5 min in green on my way to 4, 30 sec on 5, 40 sec on 12, 30 sec on 13, 30 sec om 15, 6 min on 17 ( including getting rock out of my shoe and lacing it back), 10 sec on 18. |
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Sunday - Blue - Splits |
Wednesday Sep 12 |
| road run tempo (commute) 35:02 [4] 7.9 km (4:26 / km) +35m 4:20 / km | |
| ahr:152 max:172 slept:8.0 |
| great day for running, finally |
Tuesday Sep 11 |
| road run (commute) 13:00 [2] 2.5 km (5:12 / km) +25m 4:57 / km | |
| slept:9.0 shoes: Asics DS-Trainer IIX |
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Monday Sep 10 |
| stretching warm up/down (back) 15:00 [0] | |
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