Wednesday Nov 21 |
 | Easy run 52:45 [3] 11 km (4:48 / km) +20m 4:45 / km | |
| shoes: Mizuno Wave Renegade 3 |
| Danville, with FM folks. Skipped to short loop due to stomach cramps. Was cold, only +4C. |
| Stretching 10:00 [3] | |
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Tuesday Nov 20 |
| Easy run warm up/down 20:00 [3] 3.2 km (6:15 / km) | |
| shoes: Mizuno Wave Renegade 3 |
| Coldish weather, close to 5C, dropping to 2C. |
| R run intervals 35 [3] 0.2 km (2:55 / km) | |
| shoes: Mizuno Wave Renegade 3 |
| Strides 2x100 |
| R run intervals 8:50 [4] 2.4 km (3:41 / km) | |
| shoes: Mizuno Wave Renegade 3 |
| Intervals, R-pace, 6x400, ranging from 1:20 to 1:30 with 1-2 min jog/walk in between. On the last 2 struggled with stiff back and torso - time to pay more attention to general fitness. |
| Stretching 20:00 [3] | |
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| Before and after |
Sunday Nov 18 |
| Note | |
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| Nov. 17 - 18 Bon Tempe Reservoir
Fairfax, CA |
| Orienteering race 1:18:44 [4] 7.3 km (10:47 / km) +366m 8:37 / km | |
| shoes: Inov 330 |
| Bon temple, Long. Wonderful running weather. To my surprise was second, 6 sec ahead of Tapio, despite several small mistakes, not optimal routes, and weak physical shape. Map is so so, featuring 12 m contours - lots of details is missing due to that. Finally felt that I was running not struggling. |
| Stretching 10:00 [3] | |
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