Saturday May 14 |
 | Orienteering race 2:15:14 [5] **** 9.8 km (13:48 / km) +720m 10:06 / km | |
| spiked:10/15c slept:6.0 shoes: Adidas Predator TRX |
| Extremely hard race in Brioness with at least 20min lost time. Don't remember something similar, maybe rogaining on the same map. Climb was around 720 with 545m official, not calculated distance yet. Did 5 mistakes, which is not ok, but the only positive thing is that route choices were optimal, with some deviations and mistakes in fine navigation.02:15:14
Distance was 9.8km vs 7.45km official. |
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Blue - Splits |
Friday May 13 |
| Easy run (Treadmill) 18:00 [2] 3 km (6:00 / km) | |
| (rest day) shoes: Asix GT-2090 |
| Easy relaxing run in GYM. |
| Stretching 10:00 [3] | |
| shoes: Asix GT-2090 |
| Stretching. |
Thursday May 12 |
| Easy run hills 1:47:50 [4] 16 km (6:44 / km) +600m 5:41 / km | |
| ahr:143 max:162 rhr:58 slept:7.0 weight:82.1kg shoes: Asix GT-2090 |
| Easy run with Max from Sparta taekwondo club in WC, which turned into not very easy but rather hard. Lost almost 1.5kg. |
| Stretching 5:00 [3] | |
| shoes: Asix GT-2090 |
| After run stretching. |
Wednesday May 11 |
| Easy run hills 1:30:00 [3] 15.5 km (5:48 / km) +250m 5:22 / km | |
| ahr:128 max:164 slept:7.0 weight:82.6kg shoes: Asix GT-2090 |
| Long run from Inspiration point in Tilden park with Max. Was thinking about max 10km slow pace - didnt feel good all day long. But head cleared up and BP dropped after 5km and the rest was ok. Last 3 miles did in tempo pace - especially the last one - decided to pass a girl which ran ahead of us. She dropped competition, when we made 7:30min/mile.
Splits: 9:43, 9:31, 9:19, 9:25, 8:54, 10:45, 8:41, 8:31, 8:06, 7:35. |
| Stretching 10:00 [3] | |
| shoes: Asix GT-2090 |
| Long lasy stretching after hard run. |
Tuesday May 10 |
| Easy run warm up/down 13:30 [2] 2 km (6:45 / km) | |
| weight:83kg shoes: Asix GT-2090 |
| Warmup and cooldown. Legs tired like didnt run for a whole month. BP is to high. |
| R run intervals 13:00 [4] 3.6 km (3:37 / km) | |
| max:160 shoes: Asix GT-2090 |
| Intervals at R pace, 12x300 with 100m jog. Was thinking about dropping after 3rd set, but later went better and last 4 were very comfortable..
Splits:
1:04, 1:06, 1:05, 1:10, 1:07, 1:07, 1:06, 1:05, .... 1:07
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| Easy run 20:00 [2] 1.6 km (12:30 / km) | |
| shoes: Asix GT-2090 |
| Jogging between intervals. |
| Stretching 20:00 [3] | |
| shoes: Asix GT-2090 |
| Long streching before and after workout. |
Monday May 9 |
| Easy run (Treadmill) 28:50 [3] 5 km (5:46 / km) | |
| shoes: Asix GT-2090 |
| So so run. Tired after rest week. |
| Strength 15:00 [3] | |
| shoes: Asix GT-2090 |
| Yoga and strength. |
Sunday May 8 |
| Easy run hills 1:10:00 [2] 12 km (5:50 / km) +200m 5:23 / km | |
| ahr:121 max:145 shoes: Asix GT-2090 |
| Lake Chabot till damb. Tired. |