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Training Log Archive: div

In the 7 days ending Sep 25, 2006:

activity # timemileskm+mload
  Easy run4 2:43:06 19.76(8:15) 31.8(5:08) 46012898.0
  Orienteering1 1:20:04 4.72(16:57) 7.6(10:32) 47514 /16c87%7206.0
  Stretching4 1:00:004800.0
  R run1 15:15 2.8(5:27) 4.5(3:23)1220.0
  Total4 5:18:25 27.28 43.9 93514 /16c87%26124.0
averages - sleep:7 rhr:51 weight:77.8kg

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Monday Sep 25, 2006 #

Easy run hills 46:46 [3] 8.8 km (5:19 / km) +400m 4:20 / km
shoes: Asix GT-2110

Monday dirt dogs run with "nice girls". Girls were not able to keep up with pace, finished alone. No guns were provided, evening anyway.
Patrick did 2 loops in around 40min each...

Stretching 20:00 [3]

Sunday Sep 24, 2006 #

Event: BAOC: Calero
 

Orienteering race 1:20:04 [4] *** 7.6 km (10:32 / km) +475m 8:02 / km
spiked:14/16c weight:78kg shoes: Adidas Alborado II

Calero Blue course. Started late - during the same heat. Was very hot with occasional wind gusts (thankfully, breeze). Did one obvious mistake on #12, lost around 1min, everithing else was quite clean, may be some route choises. Also, lose as usually on climbs, but prefered straight routes to way around.
Another interesting note- despite i felt that i run very slowly, had best splits on the first couple controls, and strange feeling that its very hard to run. The most decline was because of very hot weather - all other competitors finished even before i've started, and morning was really cold.

Stretching 10:00 [3]

Easy run warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Adidas Alborado II

Saturday Sep 23, 2006 #

Event: CNYO A meet
 

Friday Sep 22, 2006 #

Note
(sick)

Lite cold, but decided not to run.

Wednesday Sep 20, 2006 #

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

Stretching 10:00 [3]

Tuesday Sep 19, 2006 #

Easy run warm up/down 15:00 [3] 2.8 km (5:21 / km)
shoes: Asix GT-2110

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]

R run 35 [3] 0.2 km (2:55 / km)
shoes: Asix GT-2110

Couple strides after warmup.

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