Wednesday Sep 27 |
 | Easy run tempo 45:40 [3] 9.6 km (4:45 / km) +30m 4:41 / km | |
| shoes: Asix GT-2110 |
| Forward motion run frim Danville store. Started easy, later faster. Liesbeth cought me at 3 miles mark - did in/out 3 miles, around 500-600m T pace with 500-600m E. Felt tired by the end. |
| Stretching 20:00 [3] | |
| weight:78kg |
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Tuesday Sep 26 |
| Easy run warm up/down 22:00 [3] 3.6 km (6:07 / km) | |
| weight:78kg shoes: Asix GT-2110 |
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| Stretching 20:00 [3] | |
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| R run intervals 1:20 [3] 0.4 km (3:20 / km) | |
| shoes: Asix GT-2110 |
| Strides, 4x100m. Felt tired and lazy. |
| R run 8:20 [3] 2.4 km (3:28 / km) | |
| shoes: Asix GT-2110 |
| R-pace intervals, 6x400, time varied from 1:20 to 1:27 and rt between reps 1:30, later extended to 3min. Didnt feel very good for such a workout. Also, started with group - but they did it fast, with not enough time for recovery for R pace running. Dropped after 6 reps to prevent from getting injuried. |
Monday Sep 25 |
| Easy run hills 46:46 [3] 8.8 km (5:19 / km) +400m 4:20 / km | |
| shoes: Asix GT-2110 |
| Monday dirt dogs run with "nice girls". Girls were not able to keep up with pace, finished alone. No guns were provided, evening anyway.
Patrick did 2 loops in around 40min each... |
| Stretching 20:00 [3] | |
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Sunday Sep 24 |
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| Event: BAOC: Calero
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| Orienteering race 1:20:04 [4] *** 7.6 km (10:32 / km) +475m 8:02 / km | |
| spiked:14/16c weight:78kg shoes: Adidas Alborado II |
| Calero Blue course. Started late - during the same heat. Was very hot with occasional wind gusts (thankfully, breeze). Did one obvious mistake on #12, lost around 1min, everithing else was quite clean, may be some route choises. Also, lose as usually on climbs, but prefered straight routes to way around.
Another interesting note- despite i felt that i run very slowly, had best splits on the first couple controls, and strange feeling that its very hard to run. The most decline was because of very hot weather - all other competitors finished even before i've started, and morning was really cold. |
| Stretching 10:00 [3] | |
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| Easy run warm up/down 5:00 [3] 1 km (5:00 / km) | |
| shoes: Adidas Alborado II |
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Saturday Sep 23 |
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| Event: CNYO A meet
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Friday Sep 22 |
| Note | |
| (sick) |
| Lite cold, but decided not to run. |
Wednesday Sep 20 |
| Easy run long 1:21:20 [3] 16.8 km (4:50 / km) +60m 4:45 / km | |
| rhr:51 slept:7.0 weight:77.6kg shoes: Asix GT-2110 |
| Short run with ff running club wich turned into 16.8km chat in a nice company. Was heading for 10km easy pace, but after 3km grouped with other folks and ran the rest with Liesbeth - at 3miles mark agreed for 8miles, and when realized that 4miles mark already passed we did it to 5 miles mark. Very good run at 7:50-8:00 mm pace.
http://www.gmap-pedometer.com/?r=449947
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| Stretching 10:00 [3] | |
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Tuesday Sep 19 |
| Easy run warm up/down 15:00 [3] 2.8 km (5:21 / km) | |
| shoes: Asix GT-2110 |
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| R run intervals 14:40 [3] 4.3 km (3:25 / km) | |
| shoes: Asix GT-2110 |
| Intervals, R-pace, 600/400/600/400/200 + 600/500/400/300/200/100, around 1:22 lap, quite constant, with 200-300 meters jog between intervals and 400m between series. Felt very well, last 100m ran in 13.2 sec very easy. 400 meters under 1 min wouldnt be a problem. |
| Easy run 15:00 [2] 2.4 km (6:15 / km) | |
| shoes: Asix GT-2110 |
| Jog between intervals. |
| Stretching 20:00 [3] | |
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| R run 35 [3] 0.2 km (2:55 / km) | |
| shoes: Asix GT-2110 |
| Couple strides after warmup. |
Monday Sep 18 |
| Easy run hills 1:06:47 [3] 13.6 km (4:55 / km) +150m 4:39 / km | |
| shoes: Asix GT-2110 |
| Briones reservour run with dd running club. Amazing place. Full loop around lake is 22km with close to 500m climb. |
| Stretching 10:00 [3] | |
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Sunday Sep 17 |
| Note | |
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| Sep. 17
(Sun.) Presidio of San Francisco
San Francisco, CA |
| Orienteering race 55:20 [4] *** 6.6 km (8:23 / km) +130m 7:38 / km | |
| 11c weight:78kg shoes: Mizuno Ascend |
| Presidio in SF, not very accurate map, slightly misplaced controls, had copule problems with finding 3 bags - were hidden behind trees, or hang flat, not as should be. |
Saturday Sep 16 |
| Note | |
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| Sep. 16
(Sat.) Coyote Hills Regional Park
Fremont, CA |
| Orienteering race 51:46 [4] *** 6.2 km (8:21 / km) +220m 7:05 / km | |
| 20c shoes: Adidas Alborado II |
| Coyote Hills, Long Orange. Easy technically but tougth physically. For my surprise was first, beat second by almost 2 min. |
| Orienteering warm up/down 10:00 [3] 1 km (10:00 / km) | |
| shoes: Adidas Alborado II |
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Thursday Sep 14 |
| Easy run 46:30 [3] 9 km (5:10 / km) +350m 4:20 / km | |
| shoes: Asix GT-2110 |
| Lime ridge - both treks were busy - football games started. Windy, cold - have to run in 2 layers. |
| Stretching 10:00 [3] | |
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Wednesday Sep 13 |
| Easy run 22:45 [3] 4.8 km (4:44 / km) | |
| shoes: Asix GT-2110 |
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| Stretching 10:00 [3] | |
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| Strength 15:00 [3] | |
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| legs mainly. |
Tuesday Sep 12 |
| Easy run warm up/down 25:00 [3] 4.8 km (5:12 / km) | |
| shoes: Asix GT-2110 |
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| Stretching 20:00 [3] | |
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| R run 1:20 [3] 0.4 mi (3:19 / mi) | |
| shoes: Asix GT-2110 |
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| Medium Pace Run intervals 15:50 [4] 4 km (3:58 / km) | |
| shoes: Asix GT-2110 |
| T pace intervals, 5x800 around 1:30 lap. One rep 2:52. Was easy and confortable. Jog 2min between. |
| Easy run 10 [3] 1.2 km (8 / km) | |
| shoes: Asix GT-2110 |
| Jog between intervals |
Monday Sep 11 |
| Note | |
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| Directing Double Sprint at UC Berkeley. Was good, got parking ticket for $40... |
Sunday Sep 10 |
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| Event: BAOC: Berkeley Campus 2 Sprints
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| Note | |
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| Sep. 10
(Sun.) University of California, Berkeley |
Saturday Sep 9 |
| Easy run 46:00 [3] 10 km (4:36 / km) +60m 4:28 / km | |
| shoes: Asix GT-2110 |
| Morning run with FF folks. Started easy - left hamstring hurts, later faster. But wasnt in good shape to run. Finished tired. Result of recent decline in training volume. |
| Stretching 15:00 [3] | |
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Wednesday Sep 6 |
| Strength 30:00 [3] | |
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Tuesday Sep 5 |
| Easy run warm up/down 9:00 [3] | |
| shoes: Asix GT-2110 |
| Quick warmup/cooldown. |
| Medium Pace Run intervals 18:45 [4] 5 km (3:45 / km) | |
| shoes: Asix GT-2110 |
| I pace intervals, 5x1000m with 400m jog between. Planned for 3 but than ran with folks and did all 5. Not very wise - feel not confortable in achills and back knees surface.
But was pretty easy. |
| Easy run 15:00 [3] 1.6 km (9:22 / km) | |
| shoes: Asix GT-2110 |
| Jogging between intervals - 50% can count to I pace running. |
| Stretching 5:00 [3] | |
| weight:78.2kg |
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Saturday Sep 2 |
| Easy run tempo 39:00 [3] 8.7 km (4:29 / km) +20m 4:26 / km | |
| shoes: Asix GT-2110 |
| Easy tempo run with FF folks. Was very comfortable, probably result of easy week due to minor cold. |
| Stretching 15:00 [3] | |
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| R run intervals 1:00 [4] 0.2 km (5:00 / km) | |
| shoes: Asix GT-2110 |
| 4 strides after run, around 60m on the grass. |