Sunday Mar 30 |
 | road run 50:03  10.5 km (4:46 / km) +50m 4:39 / km | |
| ahr:144 max:160 slept:9.0 shoes: Asics Gel-Kayano-XII-2006 |
| to Victory Field and back + 5 km tempo run on border of effort 3 and 4 |
Saturday Mar 29 |
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| Event: WCOC Trout Brook Valley
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| forest run warm up/down 10:00 [2] 1.5 km (6:40 / km) +45m 5:48 / km | |
| slept:6.0 shoes: Puma - Narabota XC Green |
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| Orienteering (OMR) 55:30 [4] *** 8 km (6:56 / km) +340m 5:43 / km | |
| spiked:16/18c shoes: Puma - Narabota XC Green |
| OMR set by Pavlina at Trout Brook - tough setup, having to climb to the top (100m+) on every loop. Had ~ 2 min. of small errors and hesitations total. Gaga was 20 sec faster. |
| Orienteering (extra) 29:50 [3] *** 3 km (9:57 / km) +120m 8:17 / km | |
| spiked:5/6c shoes: Puma - Narabota XC Green |
| on extra D-loop I was running relaxed and my navigation was "relaxed" too: I went in oppposite direction and was fielchecking area arond # 20 for 5-6 min. Felt tired at the end |
Friday Mar 28 |
| road run (commute) 36:00 [3] 7.9 km (4:33 / km) +35m 4:27 / km | |
| ahr:150 max:159 slept:8.0 weight:150lbs shoes: Asics DS-Trainer IIX |
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| stretching warm up/down (back and legs) 10:00 [0] | |
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Thursday Mar 27 |
| trail run (easy-T) 54:13  12 km (4:31 / km) +170m 4:13 / km | |
| ahr:154 max:166 slept:9.0 weight:150lbs shoes: Adidas Supernova Light 6 |
| 5 loops in FP - rested legs - felt nice:
8:23 (149), 8:15 (152), 8:04 (154), 7:52 (157), 7:44 (160) |
| stretching warm up/down (legs and back) 10:00 [0] | |
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Tuesday Mar 25 |
| strength workout (2x12 circuit) 40:00 [1] | |
| ahr:108 max:148 slept:7.5 |
| back, legs, abs, upper body + stretching |
Monday Mar 24 |
| strength workout (+stretching) 30:00 [1] | |
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