Friday Nov 30 |
 | running road/trails warm up/down 10:00 [1] 1.5 km (6:40 / km) +15m 6:21 / km | |
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| orienteering 42:00 [1] *** 5.5 km (7:38 / km) +50m 7:18 / km | |
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| map checking PT . yeap. |
Thursday Nov 29 |
| running road/trails warm up/down 35:00 [1] 6 km (5:50 / km) +15m 5:46 / km | |
| shoes: Nike |
| 3-4 min of indoor warm up while the cool down was (chiling ) outside since indoor track was closed for the public. still OK |
| running road/trails intervals (indoor track) 7:00 [5] 2 km (3:30 / km) | |
| shoes: Nike |
| 9* 1 lap (45 to 47 " )~225m |
| gym ex & stretching 6:00 [1] | |
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Wednesday Nov 28 |
| eliptical trainer 32:00 [1] 4 km (8:00 / km) | |
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| gym ex & stretching 6:00 [1] | |
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| biking (indoor) 13:00 [1] | |
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| worth of 5 k |
Tuesday Nov 27 |
| running road/trails warm up/down (indoor track) 57:00 [1] 7.5 km (7:36 / km) | |
| shoes: Nike |
| warm up 18 min, cool down 10 min , in between tempo's aprox 29 min |
| running road/trails tempo (indoor track) 38:00 [4] 10 km (3:48 / km) | |
| shoes: Nike |
| 2 sets ( 5,4,3,2,1 laps 4.14,3.19,2.30,1.38,47 first set ...4.28,3.31,2.35,1.41,47 second set ) also 60 * 60m strides. 1 lap aprox 220 m. nice to be indoor , given my coughing skills. a bit too long of a work out , but i'm glad its over. |
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| C • xc nats 6 |
| gym ex & stretching 5:00 [1] | |
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Monday Nov 26 |
| running road/trails 1:04:00 [3] 12.5 km (5:07 / km) +75m 4:58 / km | |
| shoes: salomon |
| on a fresh 1in of snow. nice evening.not much coughing either. |
| gym ex & stretching 5:00 [1] | |
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Sunday Nov 25 |
| running road/trails warm up/down 50:00 [1] 5.5 km (9:05 / km) +75m 8:31 / km | |
| shoes: Saucony |
| couple of sessions of introducing new people to orienteering ( very slow running ), also some control hanging/picking. of course still coughing and not feeling too well |
Friday Nov 23 |
| eliptical trainer 24:00 [1] 3 km (8:00 / km) | |
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| still indoor, still some sore throat |
| biking (indoor) 58:00 [1] | |
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| worth of 20 k , while watching an old war movie |
| gym ex & stretching 6:00 [1] | |
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Thursday Nov 22 |
| eliptical trainer 20:00 [1] 2.5 km (8:00 / km) | |
| (rest day) |
| sore throat ( and winter weather ) kept me indoor |
| biking (indoor) 20:00 [1] | |
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| worth of 10 k for a sweat. |
| gym ex & stretching 4:00 [1] | |
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Wednesday Nov 21 |
| biking (indoor) 23:00 [1] | |
| (rest day) |
| light sore throat. again. biked worth of 7 k or so |
Tuesday Nov 20 |
| running road/trails warm up/down 30:00 [2] 5.5 km (5:27 / km) +15m 5:23 / km | |
| shoes: Nike |
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| running road/trails intervals 9:00 [4] 2.5 km (3:36 / km) +15m 3:30 / km | |
| weight:3lbs shoes: Nike |
| 3*3 minutes. hard to breathe ONLY thru the nose, since my throat is not ready yet, but a bit sore |
| running road/trails warm up/down 28:00 [1] 4.5 km (6:13 / km) +15m 6:07 / km | |
| shoes: Nike |
| the warm down |
Monday Nov 19 |
| gym ex & stretching 14:00 [1] | |
| (rest day) |
| an afternoon with a head ache |
| biking (indoor) 11:00 [1] | |
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| worth of 4 k |
Sunday Nov 18 |
| eliptical trainer warm up/down 4:00 [1] 0.5 km (8:00 / km) | |
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| before going out for another outdoor activity. throat still sore. |
| running road/trails 49:00 [2] 8.5 km (5:46 / km) +40m 5:38 / km | |
| ahr:133 |
| i believe that due to sickness the avg HR is about 10 points higher at least, than my pace showed |
| gym ex & stretching 6:00 [1] | |
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Saturday Nov 17 |
| running road/trails 41:00 [1] 6.5 km (6:18 / km) +25m 6:11 / km | |
| (sick) shoes: salomon |
| first outdoor activity since last Sunday.still coughing |
Friday Nov 16 |
| eliptical trainer 15:00 [1] 2 km (7:30 / km) | |
| (sick) |
| still sore throat and coughing. no fever though . |
| biking (indoor) 19:00 [1] | |
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| apparently i did worth of 10 k , on level 3 on my old stationary bike |
| gym ex & stretching 5:00 [1] | |
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Thursday Nov 15 |
| Note | |
| (sick) |
| still sick, but i might do something indoor later.otherwise i might get too... rusty |
| biking (indoor) 21:00 [1] | |
| weight:8lbs |
| i decided to give it a little sweat this evening. hope was not a bad idea |
Wednesday Nov 14 |
| Note | |
| (sick) |
| still sick. went to work though. cough and sore throat are NOT my friends |
Tuesday Nov 13 |
| Note | |
| (sick) |
| first missed work day due to sickness in 4 years i work for my current employer. that means it's BAD |
Monday Nov 12 |
| Note | |
| (sick) |
| end up seeing the doctor late in the day. felt the worst in last xyz years. |
Sunday Nov 11 |
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| Event: Raid the Hammer
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| adv race 1:42:00 [3] ** 13.5 km (7:33 / km) +360m 6:40 / km | |
| slept:5.5 (sick) shoes: Saucony |
| end up running alone the 10 k version of RtH ( i went thru a tube of halls while running , at least i didn't have time to cough). nice event . too bad foreigners (2 of them ) were sick. |
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| C • sick 2 |
Saturday Nov 10 |
| Note | |
| (sick) (rest day) |
| even worst |
| running road/trails 18:00 [1] 3 km (6:00 / km) +25m 5:46 / km | |
| shoes: Saucony |
| went for a little run.I sweat like i ran a 10 k PB in middle of summer |
Friday Nov 9 |
| Note | |
| (sick) (rest day) |
| more problems. actually Laszlo is out for the weekend too, since he is sick even more. will be a weak team ( if any ) this year for raid the hammer. |
Thursday Nov 8 |
| Note | |
| (sick) (rest day) |
| flu season coming ? maybe ? well too bad . it is raid the hammer season too. grrr.. |
Tuesday Nov 6 |
| gym ex & stretching 4:00 [1] | |
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| running road/trails warm up/down 34:00 [2] 5.8 km (5:52 / km) +20m 5:46 / km | |
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| pretty cold today |
| running road/trails intervals 12:00 [4] 3.2 km (3:45 / km) +20m 3:38 / km | |
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| 3 ring roads in W P (4.00,3.57,3.52 ) |
Monday Nov 5 |
| biking (indoor) 15:00 [1] | |
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| gym ex & stretching 4:00 [1] | |
| slept:5.0 weight:4lbs (rest day) |
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Sunday Nov 4 |
| running road/trails warm up/down 17:00 [2] 3 km (5:40 / km) +50m 5:14 / km | |
| shoes: Olway |
| warm up & down for day 2. level 3 maybe 4 going toward start, and level 1 coming home |
| orienteering race 1:22:00 [4] **** 15 km (5:28 / km) +500m 4:41 / km | |
| spiked:18/21c shoes: Olway |
| some 6 minutes combined of mistakes alltogether today. great pace for a good chunk , nice feeling to push whenever you want for how long you wnat. way better after yesterday fiasco. great run by Boris. |
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Day 2 Blue - Splits |
Saturday Nov 3 |
| running road/trails warm up/down 7:00 [1] 1 km (7:00 / km) +15m 6:31 / km | |
| slept:4.5 shoes: Olway |
| after a long travel day on friday , woke up at 5.15 am to travel another 2 h to US champs days 1.not enough time for warming up or to get to the model map. i paid big for that |
| orienteering race 2:02:00 [4] **** 17 km (7:11 / km) +500m 6:15 / km | |
| ahr:142 spiked:10/20c shoes: Olway |
| day 1. start early and the fact that last 2 month i was either planning events, mapping for events or running in areas well known ( maybe even updated some of those ). oh well this time the terrain and the map was ..unfamiliar , but took me 6-7 controls to understand that. (and about 24 minutes of mistakes ). despite that i lost about 20 at 1,2 and 4 , phisically i felt good all the way (with some level 5 at places ), managing several splits later in the course that i was proud of. still 28 and 27 minutes behind falcon and feet was a bit much for my taste |
| Unspecified 4:00 [1] | |
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| swimming late at nite at the hotel. kind of sore after today's hard effort |
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Day 1 Blue - Splits |
Friday Nov 2 |
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| Event: US Champs
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Thursday Nov 1 |
| running road/trails warm up/down 24:00 [1] 4 km (6:00 / km) | |
| shoes: Nike |
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