Saturday Aug 25 |
 | running road/trails warm up/down 7:00 [1] 0.5 km (14:00 / km) | |
| shoes: VJ |
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| orienteering race 1:18:00 [5] *** 13 km (6:00 / km) +350m 5:17 / km | |
| shoes: VJ |
| good race after today's relay. a 10 k course , about 2.5 min mistakes -seonds here there , route choice etc, plus a huge one near the end about 6 min. however happy , because pace was high , maybe 4.5. good end for this WOC week |
Friday Aug 24 |
| running road/trails warm up/down 28:00 [1] 4.5 km (6:13 / km) +80m 5:43 / km | |
| shoes: salomon |
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| orienteering race 19:00 [5] *** 4 km (4:45 / km) +85m 4:18 / km | |
| spiked:13/15c shoes: salomon |
| ran a 3.53km sprint course on the sprint WOC qualif area. mistakes around 50 sec.. but happy that i was able to push hard the whole course |
Thursday Aug 23 |
| running road/trails warm up/down 27:00 [2] 5 km (5:24 / km) | |
| shoes: Nike |
| morning run on Dnipr banks, to get over it before its too hot, again |
| gym ex & stretching 4:00 [1] | |
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Wednesday Aug 22 |
| orienteering 49:00 [4] ***** 7 km (7:00 / km) +100m 6:32 / km | |
| shoes: VJ |
| after watching the middle final, at about 35 celsius, went out and did the mens course. challening terrain . did some mistakes nothing major, good flow, decent training. |
| running road/trails warm up/down 10:00 [2] 1.5 km (6:40 / km) +25m 6:09 / km | |
| shoes: VJ |
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Tuesday Aug 21 |
| orienteering 30:00 [3] **** 4 km (7:30 / km) +50m 7:04 / km | |
| shoes: VJ |
| went on the middle model. did a 3.2 k course.nice and challenging |
| running road/trails warm up/down 19:00 [1] 3 km (6:20 / km) | |
| shoes: VJ |
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Monday Aug 20 |
| running road/trails warm up/down 40:00 [2] 7 km (5:43 / km) | |
| shoes: Nike |
| due to organizers -disorganized system for going out on WOC tour we were not allowed to go in the forest, today, so end up doing an afternoon session |
| running road/trails intervals (track) 10:00 [4] 3 km (3:20 / km) | |
| shoes: Nike |
| some 10*100m straights and 5 *400m(75,79,81,80,71) on the track with Tamas |
| gym ex & stretching 6:00 [1] | |
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Sunday Aug 19 |
| running road/trails warm up/down 12:00 [2] ** 2 km (6:00 / km) +30m 5:35 / km | |
| shoes: Olway |
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| orienteering race 1:27:00 [4] **** 13 km (6:42 / km) +400m 5:48 / km | |
| spiked:18/23c shoes: Olway |
| long qualif at WOC.. the worst probably race I ever had at WOC. after start took a 90 degree wrong direction, don't know why, end up running over 1.5 km extra and maybe 80m climb, about 10 min slower then i should ..felt very dissapointed, however didn't give up, its still a WOC, and from there I added minor mistakes -not many-however lots of steep ugly gullyes and earth banks, some garbage. didn't like at all almost nothing today ..worst thing is that is the only race I have it this year at WOC. bad..bad..
from tommorow I will run the WOC tour and watch and cheer for the others |
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| C • It can happen to anyone! We al... 2 |