Wednesday Aug 10 |
 | Note | |
| |
| W11: Ti
(Wed.) - Bayfront Park Sprint - Bayfront Park 600 - 730. |
| Orienteering race 21:30 [4]*** 3 km (7:10 / km) +80m 6:19 / km | |
| spiked:10/14c shoes: New Balance 871 |
| Baylands evening sprint. Was ok except for 3 stupid mistakes. Next time will be better. Lost ~2-3min. |
| |
|
Sprint - Splits |
Tuesday Aug 9 |
| Easy run 23:00 [3]3.2 km (7:11 / km) | |
| shoes: Asix GT-2090 |
| Warmup and cooldown. Took easy as it is first trining after a week of doing nothing. |
| Note | |
| |
| W12/11:R-1 repeat of W11 |
| R run 5:17 [3]1.6 km (3:18 / km) | |
| shoes: Asix GT-2090 |
| Repeats at R pace, 2(2x200+1x400). Went very well and relaxed. Splits:
39, 39, 1:20,
39, 39, 1:21
|
| Stretching 15:00 [3] | |
| |
| |
| Easy run 10:00 [1]1.2 km (8:20 / km) | |
| shoes: Asix GT-2090 |
| Jogging between intervals. |
Sunday Aug 7 |
| Note | |
| |
| W12: L/strides |
Saturday Aug 6 |
| Note | |
| |
| W11: I-1/strides |
Friday Aug 5 |
| Note | |
| |
| W11: E |
| Easy run (Steps) 26:00 [3]5 km (5:12 / km) | |
| shoes: Asix GT-2090 |
| Finally, recovered from flu. Tried steps in the GYM - all treadmils were busy. Pretty hard workout. |
| Stretching 10:00 [3] | |
| |
| |
Thursday Aug 4 |
| Note | |
| (sick) |
| W11: E |