Saturday Jul 26 |
 | running road/trails 48:00 [2]8.5 km (5:39 / km) +40m 5:31 / km | |
| shoes: Saucony |
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| running road/trails intervals 20:00 [4]5.5 km (3:38 / km) +50m 3:29 / km | |
| ahr:153 max:165 shoes: Saucony |
| 5*4 min towards monarch woods with HR ave(145,152,157,155,156) |
Friday Jul 25 |
| gym ex & stretching 5:00 [1] | |
| (rest day) |
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Thursday Jul 24 |
| running road/trails warm up/down 49:00 [2]9.2 km (5:20 / km) +90m 5:05 / km | |
| shoes: salomon |
| in Bechtel |
| running road/trails tempo 31:00 [3]7.8 km (3:58 / km) +100m 3:44 / km | |
| shoes: salomon |
| 4*figure 8 loop/w 2 min in between (8.06,7.52,7.34,7.23) |
| gym ex & stretching 4:00 [1] | |
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Wednesday Jul 23 |
| running road/trails 27:00 [1]4.5 km (6:00 / km) +20m 5:52 / km | |
| shoes: Nike |
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Tuesday Jul 22 |
| running road/trails 37:00 [2]7.5 km (4:56 / km) +40m 4:48 / km | |
| shoes: Nike |
| woke early today -part of the jet lag and went for a run, after a long trip from Olomouc-Vienna |
| running road/trails warm up/down 32:00 [2]5.5 km (5:49 / km) +30m 5:40 / km | |
| shoes: Nike |
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| running road/trails intervals (track) 10:00 [4]3 km (3:20 / km) | |
| shoes: Nike |
| 10*1 min cut it short due to torential rain |
| gym ex & stretching 4:00 [1] | |
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Monday Jul 21 |
| running road/trails 21:00 [2]3 km (7:00 / km) +15m 6:50 / km | |
| shoes: Nike |
| morning run prior to departure from Olomouc |
| gym ex & stretching 4:00 [1] | |
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Sunday Jul 20 |
| orienteering 53:00 [2]*** | |
| shoes: ice bugs |
| used 16+37 min as a warm up/down doing some good training between the relays.dist./climb later |
| orienteering 52:00 [4]**** | |
| shoes: ice bugs |
| went on the mens L course for 52 min.dist/climb later |