Saturday May 3 |
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| Event: West Point A-Meet
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Thursday May 1 |
 | Easy run 20:00 [3] 3.2 km (6:15 / km) | |
| shoes: Mizuno Wave Renegade 3 |
| Warmup on the treadmill. Boring and uneasy. Sauna afterwards helped. |
| Stretching 10:00 [3] | |
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| Recovery (Steam room) 30:00 [3] | |
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Wednesday Apr 30 |
| Easy run warm up/down 20:00 [3] 3.2 km (6:15 / km) | |
| shoes: Mizuno Wave Renegade 3 |
| First time with Yousry running club, long drive, but worth it, company is very motivating, |
| Stretching 20:00 [3] | |
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| Before and after workout, very timely. |
| Medium Pace Run intervals 11:35 [4] 3 km (3:52 / km) | |
| shoes: Mizuno Wave Renegade 3 |
| Intervals, 3x1000, with 4 min rest in between. Very hards, especially last one. Would say it level 4+ workout. Weakest part was back. |
| R run intervals 1:14 [5] 0.4 km (3:05 / km) | |
| shoes: Mizuno Wave Renegade 3 |
| After intervals, when we were almost dead, Yousry decided on full out 400meters. Not so bad as could be, but it wasn't full out, there was some gas left after I've finished. |
| Strength 15:00 [3] | |
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| Completed with different type of pliometric exercises, intensive one-on-one routine. Dinner followed. |
Tuesday Apr 29 |
| Easy run 20:00 [3] 3.2 km (6:15 / km) | |
| shoes: Mizuno Wave Renegade 3 |
| Quick warmup a very short cooldown, was late for track, and folks were leaving when I started. |
| R run 2:20 [3] 1 km (2:20 / km) | |
| shoes: Mizuno Wave Renegade 3 |
| R-pace intervals, 5x200, with 100 meters jog between, solid as one I pace workout. Not comfortable return to regular running. |
| Stretching 15:00 [3] | |
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Monday Apr 28 |
| Easy run 17:00 [3] 3.2 km (5:19 / km) | |
| shoes: Mizuno Wave Renegade 3 |
| Easy run to make blood flowing. Started hard, easier by the end. |
| Stretching (Yoga style) 10:00 [3] | |
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| Recovery (Steam room) 20:00 [3] | |
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Sunday Apr 27 |
| Orienteering 28:00 [2] 2 km (14:00 / km) +55m 12:18 / km | |
| 12c shoes: Asix GT-2110 |
| Shadowing Karina on the White course. Beginning was bumpy, but after 2nd control she was on track. Also guided Veronica to find way through the distance, she did it for the first time and was quite confused about map, compass, and how it works. |
| Orienteering race (Sprint) 25:27 [4] 3 km (8:29 / km) +150m 6:47 / km | |
| spiked:12/15c shoes: Inov8 270 |
| Quite longish sprint race, but rather interesting one, on a mixed forest/college campus map. To my surprise was doing good enough to be at the 1st position at the first third of the race. Not something what I expected of me. Later ran out of gas, slowing down, especially on the uphills, but not making any significant mistakes. Ended up 4:30 behind lieder. |