Sunday Nov 11 |
 | trail run warm up/down 15:00 [2] 2 km (7:30 / km) +30m 6:59 / km | |
| ahr:134 max:155 slept:7.0 shoes: VJ-Integrators-2006 |
| before and after o. |
| Orienteering long (Red DVOA) 1:28:00 [4] **** 15.5 km (5:41 / km) +325m 5:08 / km | |
| ahr:159 max:169 spiked:10/13c shoes: VJ-Integrators-2006 |
| Interesting Long Course by Clem - a lot of trails and roads, not trivial long legs rout choices - I missed a few best routs in my opinion - Z- man - 78 min. |
Saturday Nov 10 |
| trail run 1:05:16  13.4 km (4:52 / km) +180m 4:34 / km | |
| ahr:152 max:169 slept:6.5 shoes: Asics DS-Trainer IIX |
| 5 loops in FP - 9:27 (149), 8:55 (152), 8:40 (154), 8:25 (158), 8:11 (161) - felt heavy |
Wednesday Nov 7 |
| road run warm up/down (commute) 13:00 [2] 2.5 km (5:12 / km) +20m 5:00 / km | |
| slept:8.0 shoes: Asics Gel-Kayano-XII-2006 |
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Tuesday Nov 6 |
| road run tempo 25:22 [4] 5.6 km (4:32 / km) +75m 4:15 / km | |
| slept:10.0 shoes: Nike MaxAir |
| To FP and one loop in 7:54 + back |
| stretching warm up/down (back) 10:00 [0] | |
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