Sunday Aug 19 |
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| Aug. 19 (Sun) Bayfront, |
| Orienteering (Shadowing) 1:00:00 [3] * 5 km (12:00 / km) +30m 11:39 / km | |
| shoes: Inov 330 |
| 2 white races shadowing Gabija with Karina, and after that Julia. Second lap was unplanned, but was asked to assist - she is very strong for her age (7) but still needs assistance. Took it as a good warm-up. For Gabija and Karina that was second race, would be 1 place if they had checked control numbers - there were many controls located in the close proximity. Actually they checked all numbers except the wrong ones - these two were every obvious. Good lesson for the future. |
| Orienteering race 49:27 [4] ** 7.9 km (6:16 / km) +120m 5:49 / km | |
| 32c weight:81kg shoes: Inov 330 |
| 3 loops Motala at Bayfront park - almost missed start, and it was quite hot - the hottest day hour. First loop was good, second slowdown and regained speed only in the middle of third. Not satisfied with performance, but it's not so bad for current shape. Looks like bike helps for uphill running. |
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Bayfront park - Splits |
Saturday Aug 18 |
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| Event: WOC 2007
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Friday Aug 17 |
| Cycling (Commute) 35:00 [3] 10 km (3:30 / km) +10m 3:29 / km | |
| shoes: Panaracer UrbanMax |
| To work. Very warm. |
Tuesday Aug 14 |
| Easy run warm up/down 12:00 [3] 3.2 km (3:45 / km) | |
| shoes: Mizuno Wave Renegade 3 |
| Running feels creepy after 2 weeks of cycling, but body isn't out of shape. |
| R run 35 [3] 0.2 km (2:55 / km) | |
| shoes: Mizuno Wave Renegade 3 |
| Strides, 2x100m |
| Medium Pace Run tempo 13:30 [3] 3.2 km (4:13 / km) | |
| weight:81.8kg shoes: Mizuno Wave Renegade 3 |
| T pace intervals, 2x1mile with 1min rest in between; quite bearable pace, good sign for quick recovery. For my surprise felt better than 2 weeks ago. |
| Stretching 20:00 [3] | |
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