Sunday Apr 13 |
 | Orienteering race 48:55 [5]***** 9 km (5:26 / km) | |
| ahr:170 max:178 shoes: Innov8s |
| Moravian champs relay first leg. Screwed. Hilly. Came back about 3 mins down, had slightly longer gaffle than some, but had nothing on lots of the hills. Hilly rocky climbs followed by hilly rocky descents. Pretty fun though. Team was 9th (?) |
| Trail/terrain running warm up/down 29:33 [3]5 km (5:55 / km) | |
| shoes: Innov8s |
| including shorter strides |
Saturday Apr 12 |
| Strength and conditioning 20:00 [2] | |
| (rest day) |
| Including 5 mins 'sprint' orienteering around the hut.
Really tired, sore calves |
Friday Apr 11 |
| Trail/terrain running warm up/down 10:32 [2]1.5 km (7:01 / km) | |
| shoes: Innov8s |
| |
| Orienteering 37:09 [3]***** 4 km (9:17 / km) | |
| spiked:11/14c shoes: Innov8s |
| Middle training, really tired, jogged very slowly. Should have rested probably. Motivation a bit low |
| Trail/terrain running warm up/down 30:32 [3]5 km (6:06 / km) | |
| shoes: Innov8s |
| Long warm up and down, including 3 times 60 secs strides with 60 secs recovery |
| Orienteering race 23:08 [5]***** 6 km (3:51 / km) | |
| ahr:173 max:185 spiked:24/24c shoes: Innov8s |
| Moravian champs 'sprint'. Long sprint race with first section in 4mins/km forest, then some dead running and some town / urban wasteland o to finish. Pretty fun race but unforgiving - every second lost would be punished. Ran well to 4th, but almost a minute behind Smola who had a rocket up his ass.
Results http://www.ob.skprostejov.cz/resspr.TXT |
Thursday Apr 10 |
| Running drills 16:00 [2] | |
| shoes: Innov8s |
| Including little jogging |
| Orienteering 48:30 [3]***** 7 km (6:56 / km) | |
| spiked:20/21c shoes: Innov8s |
| Ledkova Hut middle training. First half lightning fast lovely forest. Second half steep, rocky, overgrown, pretty fun. Quite a big of crag climbing / descending. |
| Trail/terrain running warm up/down 28:43 [3]5 km (5:45 / km) | |
| shoes: Innov8s |
| Long warm up with extended strides - 2 times 90 seconds pretty hard with 90 secs recovery in the middle, and long jog after race |
| Orienteering race 14:50 [5]*** 4.3 km (3:27 / km) | |
| ahr:176 max:187 shoes: Yellow Saucony |
| Moravian champs 'prologue'. Simple sprint race in Prostejov.
5th place, 18secs behind Wingstedt, but really close (4secs) to 2nd.
3.5km straight line, i ran 4.3km
Happy
Results http://www.ob.skprostejov.cz/respro.TXT |
| |
| C • well done 2 |
Wednesday Apr 9 |
| Trail/terrain running 17:20 [3]3 km (5:47 / km) | |
| shoes: Innov8s |
| Jogging before and after |
| Orienteering 1:05:32 [4]***** 12 km (5:28 / km) | |
| spiked:25/26c shoes: Innov8s |
| Long mass start training - pace was pretty high but tried not to push it. Did 'short' option, then section on 1:5000 which was cool |
Tuesday Apr 8 |
| Running drills 12:30 [2] | |
| |
| |
| Trail/terrain running 13:00 [3]2 km (6:30 / km) | |
| shoes: Innov8s |
| |
| Orienteering 1:12:20 [3]***** 13 km (5:34 / km) | |
| ahr:148 max:165 spiked:13/17c shoes: Innov8s |
| Long training, nice forest, runnable and very overmapped as per usual. I was cruising round well, except lost concentration on a couple. Calf felt good. |
| |
| C • oooooooooh 13 |
| Orienteering 30:21 [5]***** 6 km (5:04 / km) | |
| spiked:17/21c shoes: Innov8s |
| 3 trains with the boys. |
| Trail/terrain running 42:41 [2]4 km (10:40 / km) | |
| shoes: Innov8s |
| Before after and between trains |
Monday Apr 7 |
| Orienteering 43:00 [3]**** 8 km (5:22 / km) | |
| spiked:13/13c shoes: Innov8s |
| Just arrived in Czech, nice easy forest run, beautiful forest. |