Saturday Jun 23 |
 | Note | |
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| Didnt go. Jun. 23 - 24 Mt. Pinos, Frazer Park, CA |
| Cycling tempo (MTB Specilized) 55:00 [3] 18 km (3:03 / km) +200m 2:54 / km | |
| weight:83.4kg |
| MTB cycling, warm-up around home hills with children, than tempo from home to Lake Chabot and back. Finally managed to do so. Didn't have much time, so keep it tempo. Also, because it was first time in a while, didn't go to far - did usual 14km loop. Weather was sunny, but air was quite cold, very good for exercising, if not afraid of getting sunburn.
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Friday Jun 22 |
| Note | |
| (rest day) |
| Would be better to run instead of watching tv. |
| Stretching 10:00 [3] | |
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Thursday Jun 21 |
| Easy run 1:07:00 [3] 11.5 km (5:50 / km) +160m 5:27 / km | |
| slept:7.0 weight:81.8kg shoes: Mizuno Wave Renegade 3 |
| In/out from home to the monkey bridge on Chabot lake. Started easy, than faster. Despite good efforts, faster wasn't as fast as it suppose to be, only ~8:20-40 m/m. Which is wright pace for E run, but slower than pace (7:55-8:05) I usually ran last year. Way to go. |
| Stretching 15:00 [3] | |
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| Strength 3:00 [3] | |
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| Lower legs, 4x(2x20) one leg calfs. |
Wednesday Jun 20 |
| Easy run tempo 1:07:00 [3] 14 km (4:47 / km) +20m 4:45 / km | |
| weight:82.6kg shoes: Mizuno Wave Renegade 3 |
| Iron horse trail evening run with FM folks. Was late by some 10 min- stuck in traffic. After 3 miles felt good and proceeded to 8 miles, meet Kristine at 4 miles marks and run back together. She kept fast pace, was hard, especially last 800m - way faster than T pace.
Even had left hamstring cramps while sitting in the cafe and eating after ran dinner. probably was quite dehydrated. |
| Stretching 20:00 [3] | |
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Tuesday Jun 19 |
| Easy run warm up/down 20:00 [3] 3.6 km (5:33 / km) | |
| weight:82.4kg shoes: Mizuno Wave Renegade 3 |
| Warmup and cooldown. Felt quite good, rested. |
| Stretching (Before and after) 20:00 [3] | |
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| R run race 1:05 [5] 0.4 km (2:42 / km) | |
| shoes: Adidas spike md |
| Supposed to be 1 mile time trail - was first summer semester class. Didn't know that and wasn't ready nor physically, nor mentally. Wasn't up for any longer and demanding runs, so opted for 400 meters, just out of curiosity. Did it in 65 sec - 30 sec plus 35 sec. Slow but result was expected. Will try it a couple weeks if I can keep up with training. Wasn't very tired after run - remember how bad was it after running 52.5....
4x100 before TT, faster, around 14sec/100m. |
| Pliometrics (secret R' drils) 5:00 [3] | |
| shoes: Mizuno Wave Renegade 3 |
| 8x30m, high knee; one leg jumps.
Definitely, missing part of training - left leg is weak, right is better but still not good. |
Monday Jun 18 |
| Easy run tempo 37:25 [3] 6.6 km (5:40 / km) +100m 5:16 / km | |
| weight:82.4kg shoes: Mizuno Wave Renegade 3 |
| Short in/out run to the Chabot's lake 0.5miles mark and back. Tried new shoes with arch support, Mizuno Rene... Heels hurt after run, dont know if it's for good or not. Maybe, feet will adjust in a couple weeks, or may be will aggravate and inflame. Right metatarsal felt better - out sole is quite sturdy and less flexible, offering better protection than in GT-2100. |
| Stretching 10:00 [3] | |
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Sunday Jun 17 |
| Easy run 5:00 [3] 1 km (5:00 / km) | |
| shoes: Asix GT-2110 |
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| Note | |
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| Going for a jog last weekend would probably started Holly war on orienteering... So did nothing, except short run. |
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| C • karas 2 |