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 |