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Training Log Archive: div

In the 7 days ending Apr 23, 2005:

activity # timemileskm+mload
  Easy run6 5:04:19 31.88(9:33) 51.3(5:56) 64024145.3
  Orienteering1 1:24:47 4.75(17:50) 7.65(11:05) 42012 /15c80%8478.3
  R run1 20:06 3.11(6:28) 5.0(4:01)1809.0
  Stretching2 15:001200.0
  Total6 7:04:12 39.74 63.95 106012 /15c80%35632.7
averages - sleep:8.6 rhr:53 weight:82.2kg

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Friday Apr 22, 2005 #

Easy run (Treadmill) 56:40 [3] 10.0 km (5:40 / km)
slept:7.0 weight:81.2kg shoes: Mizumo Alchemy

Easy lunch run. Was boring after yesteday's trails. After 5km was difficult to continue running. But did it.

Stretching 10:00 [3]
shoes: Mizumo Alchemy

Streching, not very intensively.

Thursday Apr 21, 2005 #

Easy run hills 1:51:00 [3] 19.0 km (5:51 / km) +600m 5:03 / km
weight:82.6kg shoes: Asix GT-2090

Long Lime ridge loop, starting from Sparta Taekwomdo club. Climbed ridge twise. Almost 35 min run uphill, after alternative up and down. Weight after run was 179.

Wednesday Apr 20, 2005 #

Easy run (Treadmill) 56:39 [3] 10.0 km (5:40 / km)
rhr:53 slept:7.5 weight:82.6kg shoes: Asix GT-2090

Easy run at GYM. Felt tired, especially thigs. Last km was like hell.

Stretching 5:00 [3]
shoes: Asix GT-2090

Basic stretching. Spent 20min in shower which helped a lot.

Tuesday Apr 19, 2005 #

Easy run warm up/down 15:00 [3] 2.4 km (6:15 / km)
slept:6.0 weight:82.6kg shoes: Asix GT-2090

Warmup and streching.

R run intervals 20:06 [4] 5.0 km (4:01 / km)
max:164 slept:7.0 shoes: Asix GT-2090

Intervals, 5x1000 with 200 m jog/walk in between till full recovery, 3-5min. Was damn hard, but later around 4 rep. got into some comfortable state. Splits were:

1. 3:52 - 1:28/1:36/45
2. 4:05 -
3. 3:58 -
4. 4:10 -
5. 4:01 - 1:33/1:39/49

Easy run 20:00 [2] 1.6 km (12:30 / km)
shoes: Asix GT-2090

Jogging between intervals.

Monday Apr 18, 2005 #

Easy run (Treadmill) 30:00 [3] 5.8 km (5:10 / km)
shoes: Asix GT-2090

Easy run followed by streching. Flushed out lactik acid after yesterdays orenteering.

Sunday Apr 17, 2005 #

Easy run hills 15:00 [3] 2.5 km (6:00 / km) +40m 5:33 / km
slept:7.0 shoes: Adidas Predator TRX

Was late have to run 2.5km to start. After yesterdays birthday party was hard enaugh.

Orienteering race 1:24:47 [5] **** 7.65 km (11:05 / km) +420m 8:42 / km
max:164 spiked:12/15c shoes: Adidas Predator TRX

Joe Grant Blue course. Did not make big mistakes, run hard. Uphills still very complecated - lost to almost alll competitors. 8kg of excessive weight is not a joke. Felt tired after 10th control and was very hard to run. But splits from 10 to 15 were the best.

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