Saturday Jun 17 |
 | Easy run 43:00 [3]8.5 km (5:04 / km) +20m 5:00 / km | |
| rhr:56 slept:6.0 weight:79.6kg shoes: Asix GT-2100 |
| Walden park with Feet fleet folks. Not fast but hard because of very hot morning weather. Sun was just humiliating. After workout weight dropped close to 78kg. |
| Stretching 20:00 [3] | |
| |
| |
Friday Jun 16 |
| Easy run hills 52:18 [3]10.2 km (5:08 / km) +70m 4:57 / km | |
| rhr:54 slept:7.0 weight:79kg shoes: Asix GT-2100 |
| Tilden park, still hot despite late time. weight after run dropped below 79kg - last part was hard due to dehydration. |
| Stretching 6:00 [3] | |
| |
| |
Thursday Jun 15 |
| Easy run hills 34:00 [3]6.5 km (5:14 / km) +50m 5:02 / km | |
| shoes: Asix GT-2100 |
| Tilden park from Inspiration point. Easy from beginning, than faster but still good. For sure some improvement. |
| Stretching 6:00 [3] | |
| shoes: Asix GT-2100 |
| |
Wednesday Jun 14 |
| Note | |
| (rest day) |
| active rest day |
Tuesday Jun 13 |
| Easy run warm up/down 21:00 [3]4 km (5:15 / km) | |
| shoes: Asix GT-2100 |
| Warmup/cooldown - knee hurts, so stood with easy run only. No faster running for the next 10 days. |
| Strength 30:00 [3] | |
| weight:81kg |
| Stregth and stretching. Rediscovered horizontal bars - did a lot excersises. |
Monday Jun 12 |
| Easy run 26:30 [3]5 km (5:18 / km) | |
| rhr:53 slept:7.0 weight:81.4kg shoes: Asix GT-2100 |
| GYM due to lack of time. But was a must to flush LA after yesterdays race, which wasnt so bad overally, except couple route choise mistakes. Started lazy, than accelerated to 8mm pace. 5k was enough. |
| Stretching 10:00 [3] | |
| shoes: Asix GT-2100 |
| |
Sunday Jun 11 |
| Note | |
| |
| China Camp State Park
San Rafael, CA |
| Orienteering race 1:28:14 [4]*** 6.9 km (12:47 / km) +450m 9:39 / km | |
| spiked:14/14c weight:81.6kg shoes: Adidas Alborado II |
| China camp park, Blue course. Really hard, especially in the middle. Did one obvious route chiose mistake, from #7 to #8, lower route was 3-4min faster, also #10-#11 trail option was slower by 1min due to excessive climb at the second part of leg. Lost additional 2min due to painfull spike in the shoe - had to stop and took off shoe.
Martin would beat James but he got bad knee injury... |
| Easy run warm up/down 10:00 [3]1 km (10:00 / km) +80m 7:09 / km | |
| shoes: Adidas Alborado II |
| |