Training Log Archive: runitIn the 30 days ending Sep 30, 2009:
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Wednesday Sep 30, 2009 #
=°RUNNÌNG»` 7:14 [3] 1.7 km (4:15 / km)
=°RUNNÌNG»` (2 MIN USKORENIJA) 34:35 [3] 8.6 km (4:01 / km)
vzjal chernye chasy s podcvetkoj chtoby mozhno bylo videt' kogda delat' uskorenija. no, vsjo-ravno figovo v temnote begat'...
=°RUNNÌNG»` 6:25 [3] 1.7 km (3:46 / km)
Note
- stalo tjazhelo poslednee vremja podtjagivatsja. maximum 10-11 raz s trudom. ustaju navernoe.
Tuesday Sep 29, 2009 #
=°RUNNÌNG»` 7:50 [3] 1.7 km (4:36 / km)
=°RUNNÌNG»` 51:46 [3] 12.6 km (4:07 / km)
Loop 2: 25:32
Tjazhelovato, dovol'no vysokoe 4sb
=°RUNNÌNG»` 6:25 [3] 1.7 km (3:46 / km)
Sunday Sep 27, 2009 #
/ORiENTEERiNG» (Turkey Trot Long [4.5]) 1:27:00 [5]
Saturday Sep 26, 2009 #
/ORiENTEERiNG» (Turkey Trot Middle) 59:00 [4]
KP 7: Extra kp sbilo menja s tolku, i posle togo kak ja k nemu pribezhal, vsjo stalo nepohozhe, i ja poterjal stretegiju po kotoroj ja bezhal na 7j... minut 5 naverno
KP: 11, 12: Po mimo togo chto hrenogo narisovanno, ja slishkom mnogo smotrel na rel'ef, kotoryj nebil, i po etomu zaletal 2 raza na odnom i tom-zhe holme.
/ORiENTEERiNG» (Turkey Trot Sprint) 8:44 [5]
KP 5: Opjat' s 4go menja sneslo ochen' sil'no vlevo, polnost'ju s holma. Ne ponjatno pochemu, no poterjal 40 secund.
Friday Sep 25, 2009 #
=°RUNNÌNG»` (+stretching) 30:00 [1]
Thursday Sep 24, 2009 #
=°RUNNÌNG»` 7:53 [3] 1.7 km (4:38 / km)
=°RUNNÌNG»` (2 MIN USKORENIJA) 52:03 [3] 12.6 km (4:08 / km)
Vybezhal v 6:50.. opjat' dobegal vtoroj krug v temnote, chasy nebylo vidno, i po etomu prishlos' bezhat' 2x minutnye uskorenija ne tochon a primerno
4sb: dovol'no nizkoe
=°RUNNÌNG»` 6:33 [3] 1.7 km (3:51 / km)
Wednesday Sep 23, 2009 #
=°RUNNÌNG»` 7:15 [3] 1.7 km (4:16 / km)
=°RUNNÌNG»` 26:30 [3] 6.3 km (4:12 / km)
=°RUNNÌNG»` 6:40 [3] 1.7 km (3:55 / km)
Monday Sep 21, 2009 #
=°RUNNÌNG»` 8:50 [2] 1.7 km (5:12 / km)
=°RUNNÌNG»` (ACCENT NA GORKI) 27:34 [3] 6.3 km (4:23 / km)
Na srednem spuske ves' sloj zemli namok i prevratilsja v grjaz'... dazhe esli i hotelos' ostanovitsja, ne poluchalos'...
Voobhsem segodnja extreme.
4sb: nizkoe
=°RUNNÌNG»` 7:10 [3] 1.7 km (4:13 / km)
Sunday Sep 20, 2009 #
=°RUNNÌNG»` 7:52 [3] 1.7 km (4:38 / km)
=°RUNNÌNG»` (2 Bol'shih Kruga) 1:12:00 [3]
4sb nizkoe
=°RUNNÌNG»` 7:50 [3] 1.7 km (4:36 / km)
Friday Sep 18, 2009 #
=°RUNNÌNG»` (At Mac [3.5]) 1:02:00 [3]
Thursday Sep 17, 2009 #
=°RUNNÌNG»` 8:08 [3] 1.7 km (4:47 / km)
=°RUNNÌNG»` 28:18 [3] 6.4 km (4:25 / km)
=°RUNNÌNG»` 7:30 [3] 1.7 km (4:25 / km)
Wednesday Sep 16, 2009 #
=°RUNNÌNG»` 18:00 [4]
=°RUNNÌNG»` (warm up/down) 20:00 [2]
Tuesday Sep 15, 2009 #
=°RUNNÌNG»` 8:15 [3] 1.7 km (4:51 / km)
=°RUNNÌNG»` 53:19 [3] 12.6 km (4:14 / km)
Loop 2: ~27 (in dark)
Opjat' vybezhal slishkom pozdno.. vtoroj krug dobegal v temnote...
4sb: normal'no
=°RUNNÌNG»` 6:39 [3] 1.7 km (3:55 / km)
Note
Sunday Sep 13, 2009 #
/ORiENTEERiNG» 1:10:00 [3]
Saturday Sep 12, 2009 #
=°RUNNÌNG»` 1:00:00 [3]
Friday Sep 11, 2009 #
=°RUNNÌNG»` race (GRASS) 19:46 [5] 6.0 km (3:18 / km)
1st Lap: 6:37
3km: 9:56
2nd Lap: 13:17
Thursday Sep 10, 2009 #
=°RUNNÌNG»` 35:00 [2]
4 uskorenija vkonce
potom raztjazhka.
Wednesday Sep 9, 2009 #
=°RUNNÌNG»` 7:16 [3] 1.7 km (4:16 / km)
=°RUNNÌNG»` (2 MIN USKORENIJA) 34:47 [4] 8.6 km (4:03 / km)
bezhal v 1:00pm, dostatochno zharko
=°RUNNÌNG»` 6:18 [4] 1.7 km (3:42 / km)
=°RUNNÌNG»` (From Mac) 15:00 [3]
/ORiENTEERiNG» 35:00 [3]
Tuesday Sep 8, 2009 #
=°RUNNÌNG»` 40:00 [1]
Monday Sep 7, 2009 #
/ORiENTEERiNG» (PO PAMJATI) 1:14:00 [4]
Sunday Sep 6, 2009 #
/ORiENTEERiNG» 1:30:00 [3]
Saturday Sep 5, 2009 #
/ORiENTEERiNG» 1:53:00 [3]
Friday Sep 4, 2009 #
=°RUNNÌNG»` 35:00 [1]
Note
10 in total
Thursday Sep 3, 2009 #
=°RUNNÌNG»` 7:13 [3] 1.7 km (4:15 / km)
=°RUNNÌNG»` (ACCENT NA GORKI) 51:45 [3] 12.6 km (4:06 / km)
pervyj krug nemnozhko bolel bok i nizhe spiny, no potom razoshlos'
Loop 1: 25:57
Loop 2: 25:48
=°RUNNÌNG»` 6:37 [3] 1.7 km (3:54 / km)
Note
after run: 5 (me+20lb)
Wednesday Sep 2, 2009 #
=°RUNNÌNG»` (2 MIN USKORENIJA) 35:29 [4] 8.6 km (4:08 / km)
koroche, ne ochen' udach'naja trenirovka
=°RUNNÌNG»` (TO) 7:57 [3] 1.7 km (4:41 / km)
=°RUNNÌNG»` (FROM) 7:00 [3] 1.7 km (4:07 / km)
Tuesday Sep 1, 2009 #
=°RUNNÌNG»` 45:00 [1]