Sunday Mar 6 |
 | Easy run warm up/down 10:00 [2]1.6 km (6:15 / km) +20m 5:53 / km | |
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| Warmup and stretching before race. |
| Orienteering race 22:14 [5]*** 2.8 km (7:56 / km) +40m 7:25 / km | |
| max:177 spiked:8/12c rhr:62 slept:6.0 weight:81.6kg |
| Prolog. Did 2 horrible mistakes, which cost me at least 5 min. Was 33 after prolog.
Lost contact with map after leaving #7, and misread trail (took course line as trail) after #9, than run to #11 instead #10, returned back #10. |
| Orienteering race 16:59 [5]*** 2.8 km (6:04 / km) +20m 5:51 / km | |
| spiked:10/13c |
| As usually did much better. Only 3 minor ~20m mistakes. Finished 17th out of 57.
Still has difficulties runnning uphil - need to do more endurance work. Running downhill times were very close to liders' times. |
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Prologue - Splits |
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Chase - Splits |
Friday Mar 4 |
| Easy run (Treadmill) 28:00 [3]5 km (5:36 / km) | |
| shoes: Mizumo Alchemy |
| Easy run at GYM, stretching aftewards. Was not quite smooth - some tiredness at the end. |
Thursday Mar 3 |
| Easy run (Treadmill) 26:50 [3]5 km (5:22 / km) | |
| weight:82.6kg shoes: Mizumo Alchemy |
| Easy run at GYM. Started at 9m/m, last 400 at 8:20m/m, and last 1200 at 7:20m/m aka Threshold run. Was good. |
| Strength 10:00 [3] | |
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| Stretching |
Tuesday Mar 1 |
| Easy run warm up/down 10:00 [2]1.6 km (6:15 / km) | |
| shoes: Mizumo Alchemy |
| Warmup. Rainy. First run after a while. Last week was almost Strength workout - moved to a new house. |
| R run intervals 12:22 [4]3.2 km (3:52 / km) | |
| shoes: Mizumo Alchemy |
| Intervals, 8x400 at 6:20m/m pace with 200 m recovery jog. Was hard but comfortable. Back was extremely tired and stiffed. Same with bench press.
Splits:
1:25, 1:30, 1:36, 1:35, 1:34, 1:37, 1:33, 1:32
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| Easy run 16:00 [2]1.6 km (10:00 / km) | |
| shoes: Mizumo Alchemy |
| Jogging between intervals. |