Thursday Sep 30 |
 | Trail-Grass Running 51:14 [3] 10.5 km (4:53 / km) | |
| |
| Easy run in low 3 intensity.
12:15, 2:18, 7:48, 6:03, 2:46, 7:22, 7:11, 4:51, 0:39. |
Wednesday Sep 29 |
| Trail-Grass Running 49:03 [3] 10.5 km (4:40 / km) | |
| |
| Easy run in high 3 intensity.
12:02, 2:14, 7:29, 5:43, 2:36, 5:10, 1:52, 6:56, 4:26, 0:36. |
Tuesday Sep 28 |
| Treadmill 45:00 [3] 5.2 mi (8:39 / mi) | |
| |
| Easy run at steady speed 7mph with variable incline:
1 x (3% - 5 min + 5% - 5 min);
2 x (3% - 5 min + 7% - 5 min);
1 x (3% - 5 min + 5% - 5 min);
1 x (3% - 5 min). |
| Strength 50:00 [3] | |
| |
| Abs, legs, arms. |
Sunday Sep 26 |
| Orienteering 1:25:03 [3] 7.2 km (11:49 / km) +265m 9:59 / km | |
| |
| DVOA meet at Camp Horseshoe. |
| |
|
Red - Splits |
Friday Sep 24 |
| Trail-Grass Running 48:48 [3] 10.5 km (4:39 / km) | |
| |
| Easy run at 3+ intensity.
11:58, 2:12, 7:23, 5:42, 2:37, 5:06, 1:50, 6:52, 4:31, 0:35. |
Thursday Sep 23 |
| Trail-Grass Running 51:09 [3] 10.5 km (4:52 / km) | |
| |
| Easy run.
Backward course:
7:19, 7:09, 1:57, 5:22, 2:41, 6:06, 7:52, 2:18, 9:42, 0:41. |
Wednesday Sep 22 |
| Trail-Grass Running 49:52 [3] 10.5 km (4:45 / km) | |
| |
| Easy run.
12:08, 2:18, 7:42, 5:51, 2:44, 5:11, 1:51, 6:55, 4:37, 0:34. |
Sunday Sep 19 |
| Orienteering 1:12:36 [3] 7.1 km (10:14 / km) +205m 8:56 / km | |
| |
| DVOA: FCSP North, red.
Was disappointed. Ran same course month ago and knew all legs especially few "tricky" controls. Was not clear at #1 and #5; and first time lost at #7 where I was slightly to high and far (actually at the next charcoal platform on the same horisontal). At #11 my time was 40:19 and 5 controls to go. Knew that #12 is very "hard" control, tried to be precise and took different approach then last time. But missed it anyway (as figured out later, I was in few meters away, didn't see a pit - maybe I should wear glasses or contact lenses?!). Missed #14, was at charcoal platform next to control and spent a lot of time to figure out that ... #15 - was it hided too?! - lost a little bit.
I cannot say it was a complete disaster, but I expected more better time - below 60 min. (around 56-58 min.) |
| |
|
Red - Splits |
Friday Sep 17 |
| Trail-Grass Running 51:57 [3] 10.5 km (4:57 / km) | |
| |
| Easy run.
12:25, 2:18, 7:51, 6:20, 8:24, 2:00, 7:14, 4:46, 0:40. |
Thursday Sep 16 |
| Trail-Grass Running 1:07:40 [2] 13.5 km (5:01 / km) | |
| |
| Easy slow run. |
Wednesday Sep 15 |
| Treadmill 45:00 [3] 5.1 mi (8:49 / mi) | |
| |
| Easy run at 7.0mph with 3-5-7% incline. |
| Strength 35:00 [3] | |
| |
| Legs, abs, arms. |
Tuesday Sep 14 |
| Trail-Grass Running 1:01:53 [3] 13.5 km (4:35 / km) | |
| |
| Easy run.
11:43, 2:13, 7:23, 5:50, 7:56, 1:54, 7:07, 4:54, 6:04, 6:08, 0:41. |
Monday Sep 13 |
| Trail-Grass Running 48:42 [3] 10.5 km (4:38 / km) | |
| |
| Easy run.
11:43, 2:12, 7:26, 5:49, 7:52, 1:53, 6:53, 4:19, 0:35. |
Sunday Sep 12 |
| Orienteering 1:09:29 [3] 6.3 km (11:02 / km) +240m 9:16 / km | |
| |
| DVOA: Ridley Creek SP. |
| |
|
RED - Splits |
Friday Sep 10 |
| Trail-Grass Running 48:41 [3] 10.5 km (4:38 / km) | |
| |
| Easy run.
11:59, 2:15, 7:28, 5:44, 7:45, 1:52, 6:45, 4:17, 0:35. |
Thursday Sep 9 |
| Trail-Grass Running 50:45 [3] 10.5 km (4:50 / km) | |
| |
| Easy run.
11:50, 2:18, 7:30, 14:11, 1:59, 7:25, 4:54, 0:37. |
Tuesday Sep 7 |
| Trail-Grass Running 51:05 [3] 10.5 km (4:52 / km) | |
| |
| Easy run.
12:09, 2:21, 7:48, 14:07, 9:13, 5:25. |
Monday Sep 6 |
| Note | |
| |
| End of vacation. Should be back. |
Wednesday Sep 1 |
| Road Running 1:01:30 [3] | |
| |
| Easy run. |