Sunday Oct 23 |
 | Easy run warm up/down 15:00 [3]2.5 km (6:00 / km) +100m 5:00 / km | |
| shoes: Adidas Predator TRX |
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| Stretching 5:00 [3] | |
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| Orienteering race 1:30:03 [4]*** 6.7 km (13:26 / km) +550m 9:32 / km | |
| spiked:14/16c shoes: Adidas Predator TRX |
| Very good run, except couple controls at the beginning. |
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Blue - Splits |
Saturday Oct 22 |
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| Event: O in the (*) Oaks
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| Orienteering race 2:54:00 [4]*** 12 km (14:30 / km) +800m 10:52 / km | |
| 19c shoes: Adidas Predator TRX |
| Very hard and steep plus huge buble in the middle - 30min lost. |
| Easy run warm up/down 10:00 [3]1.6 km (6:15 / km) +30m 5:43 / km | |
| shoes: Adidas Predator TRX |
| Warmup to the start. |
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Blue - Splits |
Friday Oct 21 |
| Note | |
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| W14: E 3k |
| Easy run 20:20 [3]3.2 km (6:21 / km) | |
| weight:81kg shoes: Asix GT-2100 |
| Easy, very easy. |
| Stretching 10:00 [3] | |
| shoes: Asix GT-2100 |
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Thursday Oct 20 |
| Note | |
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| W14: E 5k |
| Easy run 31:00 [3]5 km (6:12 / km) | |
| shoes: Asix GT-2100 |
| Very easy 5k in the eve of A-meet on Saturdy. |
| Stretching 10:00 [3] | |
| shoes: Asix GT-2100 |
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Wednesday Oct 19 |
| Note | |
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| W14: Ti* 3x1.6 at T-pace with 1min jog. |
| Easy run warm up/down 14:00 [3]2.8 km (5:00 / km) | |
| shoes: Asix GT-2100 |
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| Medium Pace Run intervals 21:00 [4]5 km (4:12 / km) | |
| shoes: Asix GT-2100 |
| Long intervals 3x1600 with 1 min rest between. Felt hard, especially the last one. Mostly Cardio, but legs also. |
| R run intervals 1:00 [4]0.3 km (3:20 / km) | |
| shoes: Asix GT-2100 |
| Completed with 1x300 repeat - was very light. |
| Stretching 10:00 [3] | |
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Tuesday Oct 18 |
| Note | |
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| W14: I-1 5x1000 with 3min jog + 4x100 |
| Easy run warm up/down 12:00 [3]1.8 km (6:40 / km) | |
| weight:80.8kg shoes: Asix GT-2100 |
| |
| R run intervals 1:00 [4]0.4 km (2:30 / km) | |
| shoes: Asix GT-2100 |
| Strides. 2x100 before + 2x100 after. No sharpeness in the muscles. |
| Medium Pace Run intervals 20:00 [4]5 km (4:00 / km) | |
| ahr:150 shoes: Asix GT-2100 |
| Intervals, 3x1000, 1x1200, 1x800 at I pace (or close, actual speed was lower than required but afforts were adequate), with 300-400m jog between reps. |
| Easy run 15:00 [2]1.8 km (8:20 / km) | |
| shoes: Asix GT-2100 |
| Jogging between intervals till almost full recovery. |
| Stretching 15:00 [3] | |
| shoes: Asix GT-2100 |
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Monday Oct 17 |
| Easy run (Treadmill) 37:00 [3]6.4 km (5:47 / km) | |
| shoes: Asix GT-2100 |
| Recovery after weekend, felt slightly tired all day long. |
| Stretching 10:00 [3] | |
| weight:80.8kg shoes: Asix GT-2100 |
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