Sunday Mar 7 |
 | Orienteering 1:20:45 [4]8.28 km (9:45 / km) +340m 8:05 / km | |
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| Nice weather and course itseft except some areas. Made several mistakes: on the way to 3-rd control tried to cut corner, but was to far north (lost 1.5-2 min.); approaching 4-th control headed to the left side of the hill, looked for a control on my left and missed it because it was already on my right side (lost 2.5-3 min.);on the way to 8-th control took streight line through "rough yellow" and was stuck in briers at least for 2 min.; pushed hard by the end and lost 2 min. more at misplaced 10-th control. So, totally lost around 9-10 minutes. |
| Orienteering (Controls pickup) 33:33 [3]4.2 km (7:59 / km) +100m 7:08 / km | |
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| Picked up 9 controls mostly orange level. |
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Red - Splits |
Saturday Mar 6 |
| Trail-Grass Running 42:45 [3]9.1 km (4:42 / km) +0m 4:42 / km | |
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| Easy run. |
Thursday Mar 4 |
| Treadmill 1:00:00 [3]7.1 mi (8:26 / mi) +0m 5:15 / km | |
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| Easy run (7.0mph/2.5%). |
Wednesday Mar 3 |
| Trail-Grass Running 33:16 [2]6.5 km (5:07 / km) +0m 5:07 / km | |
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| Warmup (4.1km - 21:21)/cooldown (2.4km - 11:55) - running to/from track and fields. |
| Track/Intervals 18:52 [4]5 km (3:46 / km) +0m 3:46 / km | |
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| Intervals 5x1000 with 200m easy run (not jogging) between.
Planned to run at speed ~3:45 (splits at 200m).
3:44.49 (44.95,45.82,45.14,44.73,43.85 - Avg=44.89);
3:49.98 (45.21,46.12,45.89,46.37,46.39 - Avg=45.99);
3:47.57 (44.29,46.66,45.66,45.60,45.36 - Avg=45.51);
3:45.79 (44.11,45.43,45.23,45.43,45.59 - Avg=45.15);
3:43.48 (44.16,46.04,45.53,44.91,42.84 - Avg=44.69); |
Tuesday Mar 2 |
| Treadmill 1:00:00 [3]7.1 mi (8:26 / mi) +0m 5:15 / km | |
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| Easy run (7.0mph/2.5%). |
Monday Mar 1 |
| Treadmill 45:00 [3]5.15 mi (8:44 / mi) +0m 5:26 / km | |
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| Easy run at 7.0mph/2.5% |
| Weights 45:00 [3]0 mi ( / mi) +0m / km | |
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| Legs, abs, arms. |