Sunday Aug 25 |
 | 10:00 [2]1 km (10:00 / km) | |
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| orienteering 1:26:52 [5]8.96 km (9:42 / km) +300m 8:18 / km | |
| spiked:10/17c |
| DVOA race ,at Mt. Penn. Antietam lots of climb,rocks ,green,more green and climb.Course lenght and climb was not accurately meassured by the course setter.~700 m. longer and 35m more climb, than the clue sheet was showing.Pretty ugly course,though the terrain is technical and phisicaly challenging so it was a good training sesion. |
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Blue - Splits |
Friday Aug 23 |
| running trail 25:00 [3]5 km (5:00 / km) +150m 4:21 / km | |
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| at R.R. on the 5 km. loop |
| intervals 5:40 [5]1.6 km (3:32 / km) +40m 3:09 / km | |
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| 0n trails at R.R.(4x400 m.) |
Wednesday Aug 21 |
| running trail 2:32:00 [3]30 km (5:04 / km) +500m 4:41 / km | |
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| The 30 km. loop on A.T.(appalachian trail) at Pine Grove. Run the same pace as on 8/5, but my time today was 8 min. faster and in the same time I felt less exhausted than the last run on the same loop.Good progress in the last 2 weeks.Getting my speed back slowly.
Wheather was only slightly hotter than ,on 8/5 run. |
Tuesday Aug 20 |
| easy running 30:00 [2]5.5 km (5:27 / km) +70m 5:08 / km | |
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| warm up & cool down runs (22+8) min.,at R.R. |
| running trail 21:20 [5]5 km (4:16 / km) +150m 3:43 / km | |
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| Full speed on the 5 km. loop at R.R.(Rocky Ridge).Tough loop, hard running. |
| strenght-mobility 20 [3] | |
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| At home after the running sesion. |