Friday Aug 22 |
 | Basketball 20:00 [3] | |
| |
| Lazy ball throwing |
| Cycling 10:00 [4] | |
| |
| Stationary bike. |
| Recovery 40:00 [3] | |
| |
| Hot tube and steam room. |
Thursday Aug 21 |
| Swimming 20:00 [3] | |
| |
| Some 500 meters, from lazy to couple intensive intervals. |
| Recovery 30:00 [3] | |
| |
| Hot tube and steam room. |
Wednesday Aug 20 |
| Easy run warm up/down 25:00 [3] 4.6 km (5:26 / km) | |
| shoes: Mizumo Alchemy |
| |
| Stretching 25:00 [3] | |
| |
| Stretching and misc running exercises, several strides, medicine ball. |
| R run intervals 9:20 [4] 2.8 km (3:20 / km) | |
| shoes: Mizumo Alchemy |
| Intervals, 7x400, R speed, short rest, 30 sec in between, than 2min after 4th. Hard, didn't complete what was planned, 8x400. Probably still not recovered after Sunday race.
1. 1:16
2. 1:20
3. 1:21
4. 1:20
5. 1:17
6. 1:23
7. 1:20
averaged 1:20.
|
Tuesday Aug 19 |
| Swimming 20:00 [3] | |
| |
| Various swimming styles fro some 20 minutes. |
| Recovery 45:00 [3] | |
| (rest day) |
| Steam room and hot tube. |
Monday Aug 18 |
| Basketball 15:00 [3] | |
| shoes: Mizumo Alchemy |
| |
| Strength 10:00 [3] 2 km (5:00 / km) | |
| |
| Rowing machine, 2km, 10 min |
| Swimming 20:00 [3] | |
| |
| Lazy laps in the pool. |
| Recovery 45:00 [3] | |
| (rest day) |
| Hot tube, steam room. |
Sunday Aug 17 |
| Orienteering 18:00 [3] *** 1.4 km (12:51 / km) +50m 10:55 / km | |
| 10c shoes: Inov8 270 |
| Warmup on the White course shadowing Karina. |
| Orienteering race 1:44:00 [4] *** 6.2 km (16:46 / km) +550m 11:37 / km | |
| spiked:18/21c shoes: Inov8 270 |
| Blue cource at Camp Tamaranchio. Very hard, second part couldn't push hard, was tired and did several mistakes, though didn't much affected result. |