Saturday Dec 15 |
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| Event: Valley Forge Battle to the End O' Marathon
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 | Easy run 37:50 [3] 6.5 km (5:49 / km) | |
| rhr:53 slept:8.0 shoes: Mizuno Wave Renegade 3 |
| Short warm-up from Connecticut to the Bay bridge in SFO. Second part ran faster for almost 3 min. |
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| C • 8th World Rogaining Championships 2 |
| Stretching 10:00 [3] | |
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Wednesday Dec 12 |
| Easy run 1:02:00 [3] 13 km (4:46 / km) +30m 4:43 / km | |
| shoes: Mizuno Wave Renegade 3 |
| Usual Wednesday evening run with FM folks - missed mass start, was buying gloves and cap - temperatures dropped close to +2C, and it was quite cold to run. Friend of mine ran in short sleeves and short pants... |
| Stretching 15:00 [3] | |
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Tuesday Dec 11 |
| Easy run warm up/down 15:00 [3] 3 km (5:00 / km) | |
| shoes: Mizuno Wave Renegade 3 |
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| Stretching 15:00 [3] | |
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| Before and after workout |
| R run 36 [3] 0.2 km (3:00 / km) | |
| shoes: Mizuno Wave Renegade 3 |
| 2x100 strides, relaxing, but felt fast |
| Medium Pace Run 9:48 [3] 2.4 km (4:05 / km) | |
| shoes: Mizuno Wave Renegade 3 |
| I pace (VOmax) intervals, 3x800, around 1:34-38 loop with 1-2 min jog in between. Bearable, good stress for comeback. Main weakness - back, didn't have enough strength training recently. |
Sunday Dec 9 |
| Note | |
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| Dec. 9
(Sun.) Vasquez Rocks, Santa Clarita, CA |
| Note | |
| (rest day) |
| no run for a whole week, houston was completely packed, not even a small possibility to run. today was a rest day after non running week. |
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| C • turininga savaite 8 |