Sunday Nov 6 |
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| Event: HVO/DVOA Dual Meet
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 | Orienteering race 53:51 [4]**** +170m | |
| ahr:159 max:169 spiked:19/20c slept:7.5 shoes: VJ Integrator 2005 |
| DVOA/HVO dual meet at Tyler SP, PA. Decent performance except one hidden control flag - lost at least 2 min. (It was located in the gully next to the bend and there was a huge tree too; my main complain would be that it suppose to be more visible from the top of gully and not so hidden - I was standing just above the flag but could not see it . Even approaching from opposite side of gully it did not make easier to find it). |
| Trail-Grass Running warm up/down 15:00 [2] | |
| slept:7.5 shoes: VJ Integrator 2005 |
| Warmup with Mr. Greg. |
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Red - Splits |
Saturday Nov 5 |
| Trail-Grass Running warm up/down 15:00 [2] | |
| shoes: Salomon XA Pro 3D (2005) |
| Flags set for compass workout at VF with Wyatt and Angelica. |
| Orienteering (rough bearing) 26:05 [3]** 5 km (5:13 / km) +50m 4:58 / km | |
| ahr:145 max:163 slept:7.5 shoes: VJ Integrator 2005 |
| Rough bearing: 9 loops. |
| Orienteering (rought bearing) 23:55 [3]** 5 km (4:47 / km) +50m 4:33 / km | |
| ahr:153 max:162 slept:7.5 shoes: Salomon XA Pro 3D (2005) |
| Rough bearing: 9 loops. |
| Orienteering (rough bearing) 5:25 [3]** 1 km (5:25 / km) +10m 5:10 / km | |
| ahr:149 max:157 slept:7.5 shoes: Salomon XA Pro 3D (2005) |
| Rought bearing: 2 loops. |
Friday Nov 4 |
| Road Running 40:00 [3]8.8 km (4:33 / km) | |
| ahr:127 max:139 slept:7.5 shoes: Salomon XA Pro 3D (2005) |
| Easy run with 12 minutes loop on the grass. |
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| C • Your Ankle. 3 |
Thursday Nov 3 |
| Road Running 51:00 [2]10.5 km (4:51 / km) | |
| ahr:122 max:130 slept:7.5 shoes: Salomon XA Pro 3D (2005) |
| Same as yesterday plus ~11 min. loop on grass. |
Wednesday Nov 2 |
| Road Running 40:00 [2]8 km (5:00 / km) | |
| ahr:121 max:126 slept:6.5 shoes: Salomon XA Pro 3D (2005) |
| Easy run along road on paved trail. |
Tuesday Nov 1 |
| Trail-Grass Running 53:30 [3]11.5 km (4:39 / km) | |
| ahr:128 max:138 slept:7.5 shoes: Salomon XA Pro 3D (2005) |
| Easy run (more like tempo vision and trail permitting) with headlight.
Felt once (didn't see small rootstock, scratched left knee and right palm, a little bit), then twice hurt my right ankle again. Not good at all ... but still OK - ankle still hurts only in one specific position; generally can run w/out problems. |
| Trail-Grass Running warm up/down 1:30 [2] | |
| shoes: Salomon XA Pro 3D (2005) |
| Cooldown. |
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| C • We missed you. 9 |
Monday Oct 31 |
| Treadmill tempo 49:30 [4]6.5 mi (7:37 / mi) | |
| ahr:128 max:156 slept:5.5 weight:68kg shoes: Saucony Grid |
| Incline 3%.
6.5mph - 4:30 min. warmup (HR 111avg/117max);
7.5mph - 20 min. (HR 114avg/139max)
8.0mph - 15 min. (HR 137avg/142max)
8.5mph - 10 min. (HR 148avg/156max)
Planned to run at 9mph for 5 last minutes, but unfortunatelly was interrupted by some folk who decided he has to watch his favorite TV while walking/running on treadmill. I hate public GYM's especially their 30 minutes rule for treadmills. And what is really sad is that half of treadmills were free. Next time shall get other treadmill possibly in the corner so no one could claim it for watching their TV program:)) Or will talk to manager about cancelling my contract ... maybe that could somehow work cause I need more than 30 minutes of running on treadmill. |
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| C • Dude - why did you go to GYM yesterday? 5 |
| Strength 55:00 [3] | |
| ahr:107 max:131 slept:5.5 weight:68kg shoes: Saucony Grid |
| Abs, arms, legs, stretching. |
| Note | |
| slept:5.5 weight:67.6kg |
| Hot sauna 25 min. (2x10min. with cold shower between and after). |