Saturday Dec 1 |
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| Event: Mississippi Bar
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 | Easy run 1:12:00 [3] 12.8 km (5:37 / km) | |
| shoes: Mizuno Wave Renegade 3 |
| SFO on the shore, from Connecticut str. Windy, but later in the run too warm. |
| Stretching 15:00 [3] | |
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Wednesday Nov 28 |
| Easy run tempo 1:04:00 [3] 12.8 km (5:00 / km) +30m 4:57 / km | |
| weight:82.4kg shoes: Mizuno Wave Renegade 3 |
| With FM folks, in Danville. Would be good, but stomach didn't like last 6km. have to slowdown. |
| Stretching 10:00 [3] | |
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Tuesday Nov 27 |
| Easy run warm up/down 22:00 [3] 3.6 km (6:07 / km) | |
| shoes: Mizuno Wave Renegade 3 |
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| Stretching 20:00 [3] | |
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| before and after |
| R run 35 [3] 0.2 km (2:55 / km) | |
| shoes: Mizuno Wave Renegade 3 |
| 2x100 strides, at R pace, easy on the turf |
| Medium Pace Run intervals 8:00 [4] 2 km (4:00 / km) | |
| shoes: Mizuno Wave Renegade 3 |
| T pace intervals, 2x1km, 3:50, 4:10, with 1:30 jog in between. Back is weak, started to feel at the end of the first interval, can't hold even flat run on the track, no speaking about terrain run. Time to get back to the gym and horizontal bars. |
Monday Nov 26 |
| Note | |
| weight:84.2kg |
| Good result - gained 2.5kg per 4 days |