Wednesday Mar 21 |
 | Easy run tempo 57:00 [3] 12.2 km (4:40 / km) +40m 4:36 / km | |
| weight:82.4kg shoes: Asix GT-2110 |
| Backward Danville run with FM folks. Did ti almost alone - fastest crowd already left and was passing slower runners for almost all run. Shape is improving, pace was bearable.
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| Stretching 15:00 [3] | |
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Tuesday Mar 20 |
| Easy run warm up/down 25:00 [3] 4 km (6:15 / km) | |
| weight:83.4kg shoes: Asix GT-2110 |
| Warm-up/cool-down, jog between intervals. |
| Medium Pace Run intervals 9:57 [4] 2.5 km (3:59 / km) | |
| shoes: Asix GT-2110 |
| Intervals, T pace, not exactly what prescribed by book, but was in mood for longer runs. Went quite good, was tired after second set but would be able to do 2 more. Main problem was tight back - still out of shape. But improving, 1:30 pace on first lap wasnt hard at all.
2x1200, 1x100 with 1 min jog between intervals.
4:45, 5:00, 17.
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| R run intervals 1:05 [3] 0.4 km (2:42 / km) | |
| shoes: Asix GT-2110 |
| 4x100 fast |
| Stretching 20:00 [3] | |
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| Stretching plus strength. |
Sunday Mar 18 |
| Note | |
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| Mar. 18
(Sun.) Point Pinole Regional Shoreline
Richmond, CA |
| Easy run warm up/down 22:00 [3] 3 km (7:20 / km) | |
| shoes: Adidas Alborado II |
| Warmup/cooldown |
| Stretching 10:00 [3] | |
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| Orienteering race 17:29 [4] *** 2.9 km (6:02 / km) +20m 5:50 / km | |
| spiked:8/10c weight:83.6kg shoes: Adidas Alborado II |
| Point Pinol sprint, Prolog. Almost clean, couple small mistakes plus one bigger which cost ~40 sec. Total time lost is 1:30 sec. |
| Orienteering race 16:44 [5] *** 2.7 km (6:12 / km) +50m 5:40 / km | |
| spiked:18/18c weight:83kg shoes: Adidas Alborado II |
| Sprint Chase in reverse format. Was quite fast - less navigation more running. But didnt lost contact with map - that was essential to avoid train mistakes and make better route choses. Last part was cruel, didnt have steam to keep up with taken pace. |