Sunday Jan 20 |
 | trail run warm up/down 51:00 [3]*** 9 km (5:40 / km) +100m 5:22 / km | |
| ahr:135 max:168 spiked:8/(injured) shoes: Adidas Supernova Light 6 |
| to forest Park with Z-man and back + between intervals - after last interval developed pain in right knee - level 3 - Iced it while watching footbal - the pain was going up and down. |
| intervals hills (4x950 uphill/500) 14:58 [5]3.8 km (3:56 / km) +90m 3:31 / km | |
| ahr:160 max:169 shoes: Adidas Supernova Light 6 |
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Saturday Jan 19 |
| trail run warm up/down 10:00 [2]1.5 km (6:40 / km) +40m 5:53 / km | |
| slept:8.5 shoes: VJ-Tvister-2007 |
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| Orienteering 50:20 [3]**** 7.5 km (6:43 / km) +220m 5:51 / km | |
| ahr:150 max:158 spiked:12/15c shoes: VJ-Tvister-2007 |
| training in Saxon Woods with Z-man, Kseniya and Valeriy - Felt OK - couple of directional errors distracted by dogs in the woods. I felt I was pushing but HR did raise much. |
Friday Jan 18 |
| trail run 54:36  11.2 km (4:53 / km) +210m 4:27 / km | |
| ahr:146 max:160 slept:7.0 weight:151lbs shoes: Asics Gel-Kayano-XII-2006 |
| 3 long horse loops in FP |
Thursday Jan 17 |
| trail run 50:30 [2]10.15 km (4:59 / km) +190m 4:33 / km | |
| slept:8.0 shoes: Asics Gel-Kahana trail |
| 1.5 perimeter loops in Forest Park |
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| C • Hello! 2 |
| stretching warm up/down (+ strength) 15:00 [1] | |
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Wednesday Jan 16 |
| trail run (easy-T) 57:42  12 km (4:48 / km) +185m 4:28 / km | |
| ahr:150 max:165 slept:8.5 shoes: Asics Gel-Kayano-XII-2006 |
| 5 loops in FP: 8:38 (145), 8:23 (152), 8:06 (156), 7:46 (160), 7:44 (161) - cool, sunny day, nice running |
| running drills (2x5x70m) 12:42 [2]1.4 km (9:04 / km) | |
| ahr:143 max:156 shoes: Asics Gel-Kayano-XII-2006 |
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Tuesday Jan 15 |
| strength workout (Legs, abs, upper body) 30:00 [1] | |
| slept:9.5 |
| 2 x 5 stations circuit + stretching |
Monday Jan 14 |
| road run 49:19 [3]10.5 km (4:42 / km) +120m 4:27 / km | |
| slept:7.0 shoes: Asics Nimbus 9 |
| Park Lane 4 times + strides: 10:43, 10:31, 10:28, 10:50 |
| repetitions (10x100/100) 10:00 [4]2 km (5:00 / km) | |
| shoes: Asics Nimbus 9 |
| 18.0-20.0/38-42 c. |
| stretching warm up/down (back and legs) 10:00 [0] | |
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