Sunday Sep 30 |
 | running road/trails warm up/down 16:00 [1] 2 km (8:00 / km) +30m 7:27 / km | |
| shoes: Olway |
| at the Ontario relay. Stars won the A division and came 2nd, 3rd and 4th on B division. well done !! |
| orienteering race 33:00 [5] *** 6 km (5:30 / km) +100m 5:05 / km | |
| shoes: Olway |
| happy to be part of the winning team ( w/ Andrea & Matt ) |
Friday Sep 28 |
| running road/trails warm up/down 48:00 [2] 8 km (6:00 / km) +40m 5:51 / km | |
| shoes: Saucony |
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| running road/trails intervals 16:00 [4] 4.5 km (3:33 / km) +20m 3:29 / km | |
| ahr:147 shoes: Nike |
| 4x4.. on the evening |
| gym ex & stretching 4:00 [1] | |
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Thursday Sep 27 |
| running road/trails 48:00 [2] 9 km (5:20 / km) +25m 5:16 / km | |
| shoes: Nike |
| to & from the bank |
Wednesday Sep 26 |
| Note | |
| slept:5.0 (rest day) |
| same as monday |
Tuesday Sep 25 |
| running road/trails warm up/down 41:00 [2] 7.5 km (5:28 / km) +40m 5:19 / km | |
| ahr:125 shoes: Saucony |
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| running road/trails intervals 21:00 [5] 5.5 km (3:49 / km) +90m 3:32 / km | |
| max:173 shoes: Saucony |
| 7*3 in Bechtel with 60 sec on a hot afternoon (probably 30°C feeling like 35 at least ) |
| gym ex & stretching 4:00 [0] | |
| weight:139lbs |
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Monday Sep 24 |
| Note | |
| (rest day) |
| lots of work on computer related to Ont champs, so no time to play outside. |
Sunday Sep 23 |
| running road/trails warm up/down 16:00 [1] 2.5 km (6:24 / km) +30m 6:02 / km | |
| slept:7.0 shoes: Olway |
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| orienteering race 1:13:00 [4] *** 12.5 km (5:50 / km) +250m 5:19 / km | |
| ahr:147 shoes: Olway |
| another b-day, another win ( same as last year ). had to work harder today, however i felt good, since i managed to add couple of extra hours of sleep |
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| C • Happy birthday! 3 |
| Unspecified 1:00:00 [1] **** 5 km (12:00 / km) +150m 10:26 / km | |
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| another afternoon updating maps and final touches for Ont champs. more time spent there, however only 60 min counting as exercise |
Saturday Sep 22 |
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| Event: TOC Turkey Trot
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| running road/trails warm up/down 20:00 [1] 3 km (6:40 / km) +30m 6:21 / km | |
| slept:5.0 |
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| orienteering race 58:00 [4] *** 10.5 km (5:31 / km) +150m 5:09 / km | |
| ahr:145 max:157 spiked:10/11c |
| decent training today at first day _turkey trot. dist/climb aprox. i have to measure it |
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|
Elite - Day 1 - Splits |
Friday Sep 21 |
| running road/trails warm up/down 15:00 [1] 2.5 km (6:00 / km) +15m 5:50 / km | |
| shoes: Nike |
| to pick up the car. supposed to be a rest day since I'll work tonite |
Thursday Sep 20 |
| running road/trails warm up/down 46:00 [2] 8 km (5:45 / km) +50m 5:35 / km | |
| shoes: Saucony |
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| running road/trails intervals 18:00 [4] 5 km (3:36 / km) +40m 3:28 / km | |
| max:167 shoes: Saucony |
| 9*2min with alternate 30/60 sec recovery- not included here. maybe level was 4.5 |
| gym ex & stretching 4:00 [1] | |
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Wednesday Sep 19 |
| running road/trails warm up/down 22:00 [1] 4 km (5:30 / km) +30m 5:18 / km | |
| shoes: Saucony |
| from garage to home after i dropped my car |
Tuesday Sep 18 |
| running road/trails warm up/down 43:00 [2] 8 km (5:22 / km) +50m 5:13 / km | |
| shoes: Saucony |
| warm up/down and in between intervals |
| running road/trails intervals 18:00 [5] 5 km (3:36 / km) +50m 3:26 / km | |
| max:174 shoes: Saucony |
| 3* (3,2,1) in Bechtel |
Monday Sep 17 |
| running road/trails warm up/down 51:00 [2] 9 km (5:40 / km) +25m 5:35 / km | |
| shoes: Nike |
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| gym ex & stretching 4:00 [1] | |
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Sunday Sep 16 |
| Unspecified (map updates) 2:30:00 [1] *** 7 km (21:26 / km) +200m 18:45 / km | |
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| more map updates for Ont champs. coming along nice. distance aprox. I have to measure it later. More time spent there, however exercise should be only 2.5 h |
| running road/trails warm up/down 10:00 [1] 1.5 km (6:40 / km) +20m 6:15 / km | |
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| orienteering 10:00 [3] *** 2 km (5:00 / km) +30m 4:39 / km | |
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| test run some legs for Ont Champs |
Friday Sep 14 |
| running road/trails warm up/down 26:00 [1] ** 4 km (6:30 / km) +30m 6:16 / km | |
| shoes: Saucony |
| hanging ribbons for a Stars training, low attendance ..maybe rain was a factor |
| gym ex & stretching 4:00 [1] | |
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Thursday Sep 13 |
| running road/trails warm up/down 26:00 [3] 6 km (4:20 / km) +40m 4:12 / km | |
| ahr:135 shoes: Saucony |
| brisk warm up |
| running road/trails warm up/down 20:00 [1] 3 km (6:40 / km) +20m 6:27 / km | |
| shoes: Saucony |
| cool down and in between intervals |
| running road/trails intervals 20:00 [4] 6 km (3:20 / km) +75m 3:08 / km | |
| ahr:152 shoes: Saucony |
| 6 * 1 loop in Bechtel + 4 strides*150 m or so 3.10/ahr141..3.08/146..3.04/162..3.03/152..3.01/153..2.58/154 |
Wednesday Sep 12 |
| gym ex & stretching 4:00 [1] | |
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| running road/trails warm up/down 33:00 [2] 6 km (5:30 / km) +15m 5:26 / km | |
| ahr:125 shoes: Saucony |
| since yesterday workout was cut short, i decide to continue it today |
| running road/trails intervals 16:00 [5] 4.5 km (3:33 / km) +15m 3:30 / km | |
| ahr:153 max:165 shoes: Saucony |
| patru de patru going to and from the bank |
Tuesday Sep 11 |
| running road/trails warm up/down 36:00 [2] 6.5 km (5:32 / km) +40m 5:22 / km | |
| ahr:125 |
| practice tonite was cut short due to tunderstorm conditions. |
| running road/trails intervals 8:00 [5] 2 km (4:00 / km) +20m 3:49 / km | |
| max:167 |
| a 5 min , and a 3 min intervals. cut short.. |
| gym ex & stretching 4:00 [1] | |
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Monday Sep 10 |
| Note | |
| (rest day) |
| Need it one |
Sunday Sep 9 |
| Unspecified 1:15:00 [1] 4 km (18:45 / km) +150m 15:47 / km | |
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| map updates for Ont champs |
| orienteering 48:00 [3] 7 km (6:51 / km) +150m 6:12 / km | |
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| test run some portions for Ont champs races |
Saturday Sep 8 |
| Unspecified (map updates) 1:00:00 [1] 2.5 km (24:00 / km) +50m 21:49 / km | |
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| more updates at Oliver tract, spent about 2 h , however only 1h to count as exercise |
| running road/trails warm up/down 12:00 [1] 2 km (6:00 / km) +40m 5:27 / km | |
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| orienteering 10:00 [4] *** 1.5 km (6:40 / km) +50m 5:43 / km | |
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| test run a portion for the Ont-long |
Thursday Sep 6 |
| running road/trails warm up/down 25:00 [1] 6 km (4:10 / km) +25m 4:05 / km | |
| slept:6.5 weight:140lbs |
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| running road/trails intervals 10:00 [5] 3 km (3:20 / km) +20m 3:14 / km | |
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| 10* 1 min with 30 sec in between |
| gym ex & stretching 4:00 [1] | |
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Wednesday Sep 5 |
| running road/trails 54:00 [2] 9 km (6:00 / km) +40m 5:52 / km | |
| shoes: Nike |
| to and from the bank |
Tuesday Sep 4 |
| running road/trails 46:00 [2] 8.5 km (5:25 / km) +30m 5:19 / km | |
| shoes: Nike |
| with Matt-newest Stars member |
Monday Sep 3 |
| gym ex & stretching 8:00 [1] | |
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| stretching in Vienna airport, after some ten hours ride and another 10h of waiting |
Sunday Sep 2 |
| running road/trails warm up/down 10:00 [1] 1 km (10:00 / km) | |
| shoes: Olway |
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| orienteering race 1:15:00 [4] 12.5 km (6:00 / km) +500m 5:00 / km | |
| shoes: Olway |
| not much left in the tank after yesterday race. was not able to push harder on a very technical terrrain where ravines, slopes, re-entrants etc..had early a 2 min mistake then a 3 minute fighting a green 3-poor route choice. from there on motivation was low as well. end up 4th rom, but 14 minutes behing the spanish Roger Casal which had a very good race. despite disspointment here, i was too happy yesterday to be bothered. also lots of old friends even from my youth club -Hunedoara. even my first coach was present to this event, which was also anniversary of 60 years of O in Rom. |
Saturday Sep 1 |
| running road/trails warm up/down 18:00 [1] 2 km (9:00 / km) +25m 8:28 / km | |
| shoes: Olway |
| before relay champs in a team with Tamas Bogya and ZsuZsa Fey's dad |
| orienteering race 43:00 [5] *** 8 km (5:22 / km) +380m 4:21 / km | |
| spiked:15/16c shoes: Olway |
| yesss..we won the relay by 18 sec..a very fast but more technical/route choices race. i had one of the best times....I missed, if you can call this a mistake , about 15 sec where i slowed down and passed some ravines-about 5 of them- for more security..one of the best races this year, and the result ??..i lost quite a bit of my voice cheeering up Tamas , whom was about 18 sec faster then 12 place at worlds this year at WOC -Zinca.. after 10 years since my last relay champs in Rom , i won another title there. yesss |
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| C • how cool!! 2 |