Saturday Jun 25 |
| |
| Event: Burton Creek state park
|
 | Orienteering race 2:23:14 [4] *** 12 km (11:56 / km) +150m 11:14 / km | |
| spiked:5/17c shoes: Adidas Predator TRX |
| Total disaster. Official 8.7km, real 12km. |
| |
|
Blue - Splits |
Friday Jun 24 |
| Easy run (Treadmill) 28:00 [3] 5 km (5:36 / km) | |
| shoes: Asix GT-2090 |
| |
| Stretching 5:00 [3] | |
| |
| |
Thursday Jun 23 |
| Easy run hills 1:15:00 [3] 13 km (5:46 / km) +150m 5:27 / km | |
| weight:79.6kg shoes: Asix GT-2090 |
| Tilden park. Was very cold, ~13C, so wear two layers plus long sleves top. Was hard despite slow pace. |
| Stretching 5:00 [3] | |
| |
| |
Wednesday Jun 22 |
| Easy run hills 54:52 [3] 10 km (5:29 / km) +125m 5:10 / km | |
| weight:79.6kg shoes: Asix GT-2090 |
| Easy evening run at Tilden park from Inspiration point. Was surprisingly easy at a given pace 8:30m/m. |
| Stretching 5:00 [3] | |
| |
| |
Tuesday Jun 21 |
| Easy run warm up/down 25:00 [3] 4 km (6:15 / km) | |
| weight:79.6kg shoes: Asix GT-2090 |
| Warmup and cooldown. Wasn't easy. |
| R run intervals (Strides) 1:00 [4] 0.4 km (2:30 / km) | |
| shoes: Asix GT-2090 |
| Strides, 4x100 easy. |
| Medium Pace Run intervals (LT) 20:45 [3] 4.8 km (4:19 / km) | |
| shoes: Asix GT-2090 |
| Intervals at LT pace, 3x1600 with 100m jog between. Splits:
6:40, 6:58, 6:58.
Close to 10km pace. |
| Stretching 15:00 [3] | |
| |
| Yoga stile |
| Strength 10:00 [3] | |
| |
| Horizontal bars complex. Bench press, back, and etc. |
Monday Jun 20 |
| Easy run 28:00 [3] 5 km (5:36 / km) | |
| slept:7.5 weight:79.6kg shoes: Asix GT-2090 |
| Easy boring run in GYM. Hate this device called treadmill. 5K is comparable to 10k trail run, not less. |
| Stretching 10:00 [3] | |
| |
| |
| Strength 5:00 [3] | |
| |
| Pushups 1x60; weights 2x7kg, upper body varety. |
Sunday Jun 19 |
| Orienteering race 1:42:00 [5] *** 7.9 km (12:55 / km) +345m 10:36 / km | |
| max:164 spiked:14/19c weight:79kg shoes: Adidas Predator TRX |
| Mt Pinos B;lue course. Started slowly, forest was open and nice. Did first small mistake on the way to #9 - lost 2min, but relocated quickly. Climbed wrong reentrant.
Big mistake on the way to #12 - was to low (actually, wasn't sure about my position - map and terain didnt match, better was to run through #8 as decided initially, but saw a nice forest and contured, lost 6 min).
Disaster at the #17 and #19 - simple controls but was probably tired and lost more than 10min.
|
| Easy run 10:00 [3] 1 km (10:00 / km) +30m 8:42 / km | |
| shoes: Adidas Predator TRX |
| Warmup. Better than yesterday, but still no tonus in legs. |
| |
|
Blue - Splits |