Saturday Sep 23 |
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| Event: CNYO A meet
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Friday Sep 22 |
 | Note | |
| (sick) |
| Lite cold, but decided not to run. |
Wednesday Sep 20 |
| Easy run long 1:21:20 [3] 16.8 km (4:50 / km) +60m 4:45 / km | |
| rhr:51 slept:7.0 weight:77.6kg shoes: Asix GT-2110 |
| Short run with ff running club wich turned into 16.8km chat in a nice company. Was heading for 10km easy pace, but after 3km grouped with other folks and ran the rest with Liesbeth - at 3miles mark agreed for 8miles, and when realized that 4miles mark already passed we did it to 5 miles mark. Very good run at 7:50-8:00 mm pace.
http://www.gmap-pedometer.com/?r=449947
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| Stretching 10:00 [3] | |
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Tuesday Sep 19 |
| Easy run warm up/down 15:00 [3] 2.8 km (5:21 / km) | |
| shoes: Asix GT-2110 |
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| R run intervals 14:40 [3] 4.3 km (3:25 / km) | |
| shoes: Asix GT-2110 |
| Intervals, R-pace, 600/400/600/400/200 + 600/500/400/300/200/100, around 1:22 lap, quite constant, with 200-300 meters jog between intervals and 400m between series. Felt very well, last 100m ran in 13.2 sec very easy. 400 meters under 1 min wouldnt be a problem. |
| Easy run 15:00 [2] 2.4 km (6:15 / km) | |
| shoes: Asix GT-2110 |
| Jog between intervals. |
| Stretching 20:00 [3] | |
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| R run 35 [3] 0.2 km (2:55 / km) | |
| shoes: Asix GT-2110 |
| Couple strides after warmup. |
Monday Sep 18 |
| Easy run hills 1:06:47 [3] 13.6 km (4:55 / km) +150m 4:39 / km | |
| shoes: Asix GT-2110 |
| Briones reservour run with dd running club. Amazing place. Full loop around lake is 22km with close to 500m climb. |
| Stretching 10:00 [3] | |
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Sunday Sep 17 |
| Note | |
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| Sep. 17
(Sun.) Presidio of San Francisco
San Francisco, CA |
| Orienteering race 55:20 [4] *** 6.6 km (8:23 / km) +130m 7:38 / km | |
| 11c weight:78kg shoes: Mizuno Ascend |
| Presidio in SF, not very accurate map, slightly misplaced controls, had copule problems with finding 3 bags - were hidden behind trees, or hang flat, not as should be. |