Saturday Jul 14 |
 | Note | |
| (rest day) |
| Probably another forced rest day. another 11h or so of work , and more prep for tommorow.unlikely I will be ready to do anything else, since the light bulb on my head lamp is ..gone |
| running road/trails 44:00 [2] * 8 km (5:30 / km) +25m 5:25 / km | |
| shoes: Saucony |
| well, I managed to squeeze something today. went our late to hang ribbons for tommorow. |
Friday Jul 13 |
| Note | |
| slept:4.0 (rest day) |
| after a 12h shift, I had to work another 5 preparing stuff for Stars Champs. 2 am is not a time for training, so "packed " & sleep |
Thursday Jul 12 |
| running road/trails warm up/down 33:20 [1] 5.4 km (6:10 / km) +50m 5:54 / km | |
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| before orienteering, in between intervals and cool down. |
| orienteering 13:00 [3] ** 2.5 km (5:12 / km) +30m 4:54 / km | |
| ahr:126 max:140 |
| testing first sprint for the weekend |
| running road/trails intervals 8:40 [5] 2.6 km (3:20 / km) +45m 3:04 / km | |
| max:195 |
| 3*1 loop in Bechtel (2.52,2.53,2.54 ) every 8 min |
Wednesday Jul 11 |
| orienteering 32:00 [3] ** 5.5 km (5:49 / km) +15m 5:44 / km | |
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| checking portions of the map, and then test running at lower speed one sprint for this weekend (17') |
Tuesday Jul 10 |
| running road/trails warm up/down 49:00 [2] 9 km (5:27 / km) | |
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| C • Sunday 2 |
| running road/trails (track) 21:00 [1] 4 km (5:15 / km) | |
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| the easy part of the work out |
| running road/trails intervals (track) 11:00 [5] 4 km (2:45 / km) | |
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| strides on the straights, aprox 40*100m |
| gym ex & stretching 4:00 [1] | |
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Sunday Jul 8 |
| Unspecified (map updates) 40:00 [1] 2 km (20:00 / km) +15m 19:17 / km | |
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| as a warm up for the run |
| running road/trails warm up/down 1:09:13 [2] 11 km (6:18 / km) +65m 6:07 / km | |
| ahr:124 shoes: Nike |
| before , in between and after tempos. weight was minus 1 at the end. can not enter it |
| running road/trails tempo 53:47 [4] 14 km (3:50 / km) +80m 3:44 / km | |
| max:169 shoes: Nike |
| same last like Sunday.6.43/w140,10.43/w149,18.41/w159(la mie 3.43,3.45,3.48,3.44,3.41;la mile 5.58,6.00,6.02 ) 18.41 la 5 mii, 10.45/w152,6.54/w148.was slighlty faster . maybe rain or just me .intensity level could be 4.5 |
| gym ex & stretching 5:00 [1] | |
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