Friday Oct 13 |
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| Event: 7th World Rogaine Championships
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 | Easy run warm up/down 9:00 [3]1.6 km (5:37 / km) | |
| shoes: Asix GT-2110 |
| Warmup at the gym, followed by 400m run at T pace (1:30 min.lap). Just to keep muscles in work. |
| Stretching 10:00 [3] | |
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Wednesday Oct 11 |
| Easy run 1:03:00 [3]12.8 km (4:55 / km) +80m 4:46 / km | |
| shoes: Asix GT-2110 |
| Forward motion run around Danvile. Pace felt very confi. Wounded left ankle - hit bordiur in the dark - was painfull and swollen in the morning. |
| Stretching 20:00 [3] | |
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Tuesday Oct 10 |
| Easy run warm up/down 21:00 [3]3.6 km (5:50 / km) | |
| shoes: Asix GT-2110 |
| Warmup/cooldown. Was lazy at the beginning, later felt very well. |
| Stretching 30:00 [3] | |
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| R run intervals 30 [4]0.2 mi (2:29 / mi) | |
| shoes: Asix GT-2110 |
| Strides, 2x100m |
| Medium Pace Run intervals 18:30 [4]4.9 km (3:47 / km) | |
| shoes: Asix GT-2110 |
| Intervals, 5x1000m, with 2-3min rest between. Last one dropped 100m earlyer - was to demanding. Very likely result of low weekly milege this year. That was first high volume I pace training. Hope next week will be better. Felt pain in whole body, but worsest was back. |
Monday Oct 9 |
| Easy run 14:20 [3]2 km (7:10 / km) | |
| shoes: Asix GT-2110 |
| Not in a mood for running. Did 2 km just to keep blood running. Last 200m at 6mm pace. |
| Stretching 10:00 [3] | |
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| Stretching and weight lifting. |
Sunday Oct 8 |
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| Event: BAOC: Monte Bello and Skyline Ridge Open Space Preserves
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| Orienteering race 1:29:06 [4]*** 6.5 km (13:42 / km) +450m 10:11 / km | |
| spiked:12/17c shoes: Adidas Alborado II |
| Montebello, Blue distance. Complete navigational disaster - didnt get into the map at all. Many suboptimal route choises with a lot of climb, plus very shaky start, almost got lost. |
| Easy run warm up/down 5:00 [3]1.0 mi (4:59 / mi) | |
| shoes: Adidas Alborado II |
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| Stretching 10:00 [3] | |
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| Note | |
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| Photos:
http://ohlund.smugmug.com/gallery/1988298
Route:
http://baoc.org/gadget/cgi/reitti.cgi?act=map&id=6... |