Sunday Oct 30 |
 | Note | |
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| W16: Race. Montebello, Skyline blvd. |
| Easy run warm up/down 5:00 [3] 0.8 km (6:15 / km) +20m 5:33 / km | |
| shoes: Adidas Predator TRX |
| Ran to the start area - was late started last. |
| Orienteering race 1:18:51 [4] *** 5.7 km (13:50 / km) +435m 10:01 / km | |
| spiked:14/18c weight:81kg shoes: Adidas Predator TRX |
| Not so bad race. Had couple problems with navigation, ran very easy, didnt press at all. But legs sore toady, more than after Joe Grant event. Mikkel did a great job, had real fun navigating. |
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Blue - Splits |
Saturday Oct 29 |
| Note | |
| |
| W15: L or E |
Friday Oct 28 |
| Note | |
| |
| W15: E |
Thursday Oct 27 |
| Note | |
| |
| W15: T*. 20 min T pace +4x200@6:00m/m |
| Easy run warm up/down 11:00 [3] 1.8 km (6:07 / km) | |
| shoes: Asix GT-2100 |
| Again treadmill. But have no time for better option. |
| Medium Pace Run 21:00 [4] 5 km (4:12 / km) | |
| shoes: Asix GT-2100 |
| Steady 20+ min at Tpace. Hard enough. Lil bit boring. |
| Stretching 10:00 [3] | |
| shoes: Asix GT-2100 |
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Wednesday Oct 26 |
| Note | |
| |
| W15: I-1. 5x1000@6:20m/m + 3min jog |
| Easy run 25:00 [3] 3.1 km (8:04 / km) | |
| shoes: Asix GT-2100 |
| Warmup and joggin between intervals. |
| Medium Pace Run 20:00 [3] 5.1 km (3:55 / km) | |
| shoes: Asix GT-2100 |
| Intervals I pace 5x1000@3:54 with 3min jog between. Legs are tired, during last rep. felt pain in the liver area. |
| Stretching 10:00 [3] | |
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Tuesday Oct 25 |
| Easy run (Treadmill) 27:45 [3] 5 km (5:33 / km) | |
| shoes: Asix GT-2100 |
| Fully recovered after Sunday race. Missed track due to lack of time, instead did short run in the GYM.
Weekend's Poison Oak almost gone, but night wasn't very quite - wakeup couple of times to rub Advantan ointment over ichy places.
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| Stretching 5:00 [3] | |
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Monday Oct 24 |
| Note | |
| (rest day) |
| Definitly rest day. Even walking was painfull. |