Sunday Jun 15 |
 | Orienteering 20:00 [3] 2 km (10:00 / km) | |
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| Setting controls for Greg's training course. |
| Orienteering 35:00 [3] 4 km (8:45 / km) +190m 7:04 / km | |
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| The course, 12 bags, technical stuff. Had 2 - 20 sec errors on different boulders, not a bad run otherwise. Hit my knee on a log on the way to the last control, can't bend it more the 90 degrees now :( patella hurts quite a bit now, will see how it feels in a couple of days. |
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| C • watch those knees! 2 |
Thursday Jun 12 |
| Running 35:00 [3] 7 km (5:00 / km) | |
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| Easy run in FF, both hamstrings are tights - can't quite pull my stride up. They've been tight for over a week now, plan to take it easy for a time being. |
Tuesday Jun 10 |
| Running 25:00 [3] 4.5 km (5:33 / km) | |
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| Easy run to MB and back, it was so hot that it felt like my sneakers were melting on the pavement. |
Monday Jun 9 |
| Orienteering 32:40 [3] | |
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| A Score-O somewhere in Morristown, NJ. It was hot out ~ 90F and I overheated 25min into the run. Taking it easier would've probably been wiser, though I was sort of racing head to head with other Sergey. |
Thursday Jun 5 |
| Running 6:40 [3] 1.5 km (4:27 / km) | |
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| To and from FF. |
| Running 47:57 [4] 11.8 km (4:04 / km) +250m 3:40 / km | |
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| Went to Greg's house with plans for a long run in FF, to finish two perimiter loops. Started out and saw that my HR was at ~145 so I picked up a notch and I guess didn't let it up till the end. Second loop felt more like a tempo run than anything,
1 loop 24:51, 160 avg, 180 max
2 loop 24:06, 176 avg, 186 max
Knees felt sore toward the end, but not too terrible.
Was surprised to see how different each loop felt, I felt light and smooth one the fist one, and the second felt like a lot of work, hence the difference in the avg HR, though the time isn't a whole lot different. Guess this is a good indicator of the shape that I am in right now -- just enough for a respectable pace in the Middle I would say. |
Wednesday Jun 4 |
| Cross-training 45:00 [3] | |
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| A session with terra-bands + some general strenghs for hips, back, knees. |
Tuesday Jun 3 |
| Running 29:00 [3] 6.5 km (4:28 / km) | |
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| Easy run to my grandma's house at BB. It was quite chilly on the boardwalk which looked rather deserted. |
Monday Jun 2 |
| Cross-training 45:00 [3] | |
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| Some easy stuff with weights + an attempt at a few youga things. Feel tired. |
Sunday Jun 1 |
| Running 40:00 [3] 7 km (5:43 / km) | |
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| A warm up run in FF with Greg before hill intervals. |
| Running 7:35 [4] 1.9 km (3:59 / km) | |
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| 5 hills at 90,94,89,90.90 sec each, felt just about right, a bit warm out. |