Sunday Apr 20 |
 | Running+Orienteering 1:07:25 [5]***** 10 km (6:44 / km) | |
| spiked:17/20c (injured) shoes: Tiger Old |
| Warmup 22' - o-course 6.7k/20ctrl - no cooldown. Did one big boom on second last control. I'm mad on myself for that.
ROUTE>>>
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Saturday Apr 19 |
| Running 1:57:25 [3] 18.5 km (6:21 / km) +130m 6:08 / km | |
| ahr:148 max:167 (injured) shoes: Asics Nimbus (Old) |
| Romainiai. Warmup 9' - 3xFlat Loop (34'-33'-32.5') - cooldown 8'. Left leg still hurts. All the time. Pace is about 20"/k slower |
Friday Apr 18 |
| Note | |
| (rest day) |
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Thursday Apr 17 |
| Orienteering 42:27 [4]**** 6.6 km (6:26 / km) | |
| ahr:169 max:180 spiked:16/19c shoes: Asics Nimbus 7 (new one) |
| Kacergine. O-course 6.6k/19ctrls. No warmup, no cooldown. Took it quite tough first half, later one leg started ache so took it easy... Bad decision to run without warmup on cold and rainy weather. 3'-3.5' mistakes (1' - wrong control place). |
Wednesday Apr 16 |
| Running 1:21:45 [3] 14 km (5:50 / km) +300m 5:16 / km | |
| ahr:145 max:182 shoes: Asics Nimbus 7 (new one) |
| J-A-J. Alone again. Lazy warmup 41' - (8x100 double steps ASC 15m with 2'-2.5' recovery) 24' - lazy cooldown 16'. |
Tuesday Apr 15 |
| Running 1:22:25 [3] 12.5 km (6:36 / km) +200m 6:06 / km | |
| ahr:146 max:169 shoes: Asics Nimbus 7 (new one) |
| J-A-J. Warmup 41' - Running school (10x8-9" Short drills + 2 series of jumpings) 30' - cooldown 11'. Alone cos Jemelia decided to skip all sessions this week after his bad performance last sunday :(( |
Monday Apr 14 |
| Note | |
| (rest day) |
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