Sunday Nov 24 |
 | Running 10:00 [2] 1 km (10:00 / km) | |
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| A warm up with Greg |
| Orienteering 57:06 [4] 6.7 km (8:31 / km) | |
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| A WCOC local meet in Paugussett. Began the course with an error but imediatelly got back on track by having a good run after that.
To see the map go to www.geocities.com/orienteernumberone/inamerica.html |
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Red - Splits |
Saturday Nov 23 |
| Cross-training 30:00 [3] | |
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| Work with weightes at home. (easy) |
Friday Nov 22 |
| Running 22:00 [3] 5 km (4:24 / km) | |
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| A warm-up run befor tempo work. |
| Tempo 12:00 [4] 1.2 km (10:00 / km) | |
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| Originally planned to do 5x400m as part of tempo work but got interupted by a heavy rain on my third loop.+ rest in between the runs.
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| Running 4:30 [3] 1 km (4:30 / km) | |
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| A cool-down run toward my car. All wet but surprisingly fresh. |
Wednesday Nov 20 |
| Running 50:00 [3] 12 km (4:10 / km) | |
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| Run 50min in relatively easy pace along the Belt Parkway.It gets bit cold in the evening, but still good weather for running. |
| Stretching 10:00 [1] | |
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| Fair amount of stretching afterwards. Felt not bad in overall, will have a day off tomorow. |
Tuesday Nov 19 |
| Running 20:00 [3] 2.0 mi (10:00 / mi) | |
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| A warm up run do to the hill intervals |
| Running 25:00 [4] 2 km (12:30 / km) | |
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| Did 10x150m hills not too hard but in productive way+easy running in between and small amount of rest before every hill. |
| Running 30:00 [3] 2.0 mi (14:59 / mi) | |
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| A co0l-down run+stretching at the end. |
Monday Nov 18 |
| Cross-training 30:00 [3] | |
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| Did some exersise with weightes+ pull ups and push ups+stretching |