Saturday Sep 29 |
 | Easy run 38:00 [3] 6 km (6:20 / km) +120m 5:45 / km | |
| rhr:53 weight:83kg shoes: Mizuno Wave Renegade 3 |
| Lazy warmup to the lake and back from home. High BP results in big decline in performance - felt like after 20km run. |
| Stretching 10:00 [3] | |
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Thursday Sep 27 |
| Note | |
| (rest day) |
| back to school night. |
Wednesday Sep 26 |
| Easy run 1:19:00 [3] 15 km (5:16 / km) +20m 5:14 / km | |
| shoes: Mizuno Wave Renegade 3 |
| Iron horse trail in Danville, with FF folks. Ran with company chatting with Kristine and missed 4 miles mark - turned back almost at the 5 miles mark. Surprisingly easy. Pace on the way back was higher but bearable. |
| Stretching 15:00 [3] | |
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Tuesday Sep 25 |
| Strength (Treadmill) 25:00 [3] 6 km (4:10 / km) | |
| shoes: Mizuno Wave Renegade 3 |
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| Strength 35:00 [3] | |
| shoes: Mizuno Wave Renegade 3 |
| 3 loops in GYM plus sit-ups: 10x60kg, 10x70kg, 10x80kg, 10x90kg, 10x100kg, 2x5x120kg, followed with unstructured free weights for 10 min., upper body. |
Monday Sep 24 |
| Easy run 50:00 [3] 10 km (5:00 / km) | |
| shoes: Mizuno Wave Renegade 3 |
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| Strength 35:00 [3] | |
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| 3 loops in gym |
Sunday Sep 23 |
| Note | |
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| Sep. 23
(Sun.) Presidio of San Francisco
San Francisco, CA |
| Orienteering 1:26:00 [3] 3.3 km (26:04 / km) +45m 24:24 / km | |
| shoes: New Balance 871 |
| Shadowed girls on the "extra long white" - aka "extra short orange". Missed my start - didn't plan to be on white for a such long time. Also carried bikes into the hills and on the missing trails that supposed to be easy bike ride with taking some controls. |