Saturday Jan 27 |
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| Event: Sierra Ski-Orienteering Champs
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Thursday Jan 25 |
 | Note | |
| rhr:55 slept:8.0 weight:81kg (rest day) |
| bp 115/85
no passion to run |
Wednesday Jan 24 |
| Note | |
| rhr:61 weight:81kg |
| bp 125/85 |
| Easy run 1:07:00 [3] 14.5 km (4:37 / km) +30m 4:34 / km | |
| weight:81.6kg shoes: Asix GT-2110 |
| NIght run with FM folks in Danville. Usual gang - keep up with Pastor, Lisbeth & Co for 3 miles, than dropped pace - to fast for early season. Plan was 8 miles, but in reality we didi more, took wrong turn somewhere. |
Tuesday Jan 23 |
| Note | |
| rhr:57 slept:6.0 |
| bp 126/85, barely woke up.
hopefully, track at DVC tonight |
| Easy run warm up/down 32:00 [3] 5.5 km (5:49 / km) | |
| shoes: Asix GT-2110 |
| Laps before, after and between intervals. Last 4 were very comfi. |
| R run intervals 1:20 [4] 0.4 mi (3:19 / mi) | |
| shoes: Asix GT-2110 |
| Strides, 4x100 around 20 sec each. |
| R run intervals 2:45 [3] 0.8 km (3:26 / km) | |
| shoes: Asix GT-2110 |
| In/out at I pace, 200/100 40/50sec, 4 rep. Just to keep blood flowing. Dropped after 4th - started to feel back and knees. Should take it easy for a couple weeks, until recovery. |
| Stretching 20:00 [3] | |
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Sunday Jan 21 |
| Stretching race (Sprint) 22:04 [4] *** 3 km (7:21 / km) +65m 6:38 / km | |
| spiked:17/17c rhr:68 slept:8.0 shoes: Mizuno Ascend |
| Berkeley campus street O. Not so bad after cold and fragmental training. Did couple route choise small mistakes, next time should avoid stairs - takes a lot of time to go up and down. Everything else was ok except running shape. |
| Easy run warm up/down 5:00 [3] 1 km (5:00 / km) +20m 4:33 / km | |
| shoes: Mizuno Ascend |
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| Stretching 10:00 [3] | |
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| Strength 1:00:00 [3] | |
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| aka strength session, pulling old linoleum from the floor. hard exercise. every single body part hurts. |