Saturday Jun 14 |
 | running road/trails warm up/down 30:00 [2] 5.5 km (5:27 / km) +15m 5:23 / km | |
| shoes: salomon |
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| running road/trails tempo 17:00 [3] 4 km (4:15 / km) +50m 4:00 / km | |
| shoes: salomon |
| did some 4.15* 4 ( @ lev 3) w/100 sec |
| gym ex & stretching 6:00 [1] | |
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Thursday Jun 12 |
| running road/trails warm up/down 32:00 [1] 4.6 km (6:57 / km) +90m 6:20 / km | |
| shoes: Saucony |
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| running road/trails intervals 20:00 [4] 5.4 km (3:42 / km) +180m 3:10 / km | |
| shoes: Saucony |
| 4* 1 loop in Monarch woods .( 5.24,5.08,4.56,4.48)- first one w/Alin, boy he can ran.. probably level was between 4 and 5. even the pain in my right foot/ankle is going away (somehow) |
| gym ex & stretching 4:00 [1] | |
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| even a painful massage was on the list tonite. men ..- he almost killed me and my ankle |
Wednesday Jun 11 |
| running road/trails 38:00 [3] 7.5 km (5:04 / km) +40m 4:56 / km | |
| shoes: Saucony |
| to and from the bank at a faster pace since bank close at 8 |
| gym ex & stretching 4:00 [1] | |
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Tuesday Jun 10 |
| gym ex & stretching 5:00 [1] | |
| weight:3lbs (rest day) |
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| Note | |
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| the interview (over email with organizers from WMOC Portugal masters ) was posted here http://www.wmoc2008.fpo.pt/index.php?lang=en&op1=1...
impressive the info the reporter was able to gather before he sent me first email..i am glad to be somewhere near some orienteers legends . |
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| C • Snowshoes 7 |
Monday Jun 9 |
| running road/trails warm up/down 16:00 [1] 2.5 km (6:24 / km) +10m 6:16 / km | |
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| need it to go out a bit |
| gym ex & stretching 4:00 [1] | |
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Sunday Jun 8 |
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| Event: Salomon NavStock 6-hour Raid
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| adv race race 2:00:00 [3] *** 16 km (7:30 / km) +350m 6:46 / km | |
| shoes: Saucony |
| time, dist and climb are aprox... this is the part that i was able to keep a higher pace at Navstock adv race ( together with Wil - his foreign connection, we end up second today - as Foreigners).. we were leading about 3 hours into race..but i start having minor cramps after about 100 min. extremely hot today and my right foot hurt quite a bit the first 3.5 hours or so.. maybe i did not feel it afterwards. |
| adv race 2:00:00 [2] *** 12 km (10:00 / km) +250m 9:03 / km | |
| shoes: Saucony |
| about that time/dist the pace was at level 2 |
| adv race 1:00:00 [1] ** 4 km (15:00 / km) +50m 14:07 / km | |
| shoes: Saucony |
| roughly one hour was at walking pace. more cramps and no desire to do the second rogaine map |
| Note | |
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| pretty looong race(especially if one have to walk) on a hot day. nice course design by Barb C. and Mike W., but not the right timing for either myself or Wil. we plan to go at a good pace for 3 hours and then... but my pace slowed down after about 2 hours in the race ( while we were leading ) and somehow we extended our course by only... 2 hours. its so funny to have another 90 minutes and only 2 km to go.. on trails/almost flat.some junk mileage , but good enough to secure second spot by 10 points.. we missed the ..deer and lost there 60 points, and we probably (if we wanted) could add another 2 controls in that hour to spare which we had..but was too long anyway.. hope we'll recover within a week, since more stuff is coming up next month (Portugal and Czech R) |