Sunday Dec 11 |
 | Orienteering warm up/down 20:00 [2] | |
| shoes: Sarva Duotech |
| Warmup and cooldown. |
| Orienteering race 44:30 [3]**** 6 km (7:25 / km) +80m 6:57 / km | |
| ahr:159 max:168 spiked:13/14c slept:7.5 shoes: Sarva Duotech |
| DVOA, Nockamixon SP, Red.
Lost about 2 min. near #3 where I was confused by extra stone wall (which was on the map but in the reality it looked much longer). Stuck couple times in briars ... I "love" it. |
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Red - Splits |
Saturday Dec 10 |
| Trail-Grass Running 1:12:00 [2]14.4 km (5:00 / km) | |
| ahr:131 max:144 slept:8.5 shoes: Salomon XA Pro 3D (2005) |
| Nice sunny morning jog. |
Friday Dec 9 |
| Road Running 39:00 [3]8.5 km (4:35 / km) | |
| ahr:132 max:142 slept:7.5 shoes: Salomon XA Pro 3D (2005) |
| Easy run on paved trail only. Felt once on ice, but nothing bad, just scratches on my r.knee.
8:47.2, 16:32.5, 3:31.9, 1:17.4, 5:52.8 (36:01.8), 2:58.9. |
Thursday Dec 8 |
| Road Running 1:00:00 [3]13 km (4:37 / km) | |
| ahr:134 max:155 slept:7.5 shoes: Salomon XA Pro 3D (2005) |
| Easy run on paved trail with 10x(100x100m) strides-intervals near the end.
8:54.2, 16:10.1, 3:23.8, 4:02.4 (32:30.5)
17.8/44, 17.2/48, 16.4/49, 16.8/49, 16.6/50, 16.8/48, 16.4/49, 16.2/50, 16.4/49, 16.3/47.
(43:23.7), 8:37.9, 6:10.7(58:12.3), 1:48.3 |
Wednesday Dec 7 |
| Road Running 38:00 [3]8 km (4:45 / km) | |
| ahr:129 max:137 slept:6.75 shoes: Salomon XA Pro 3D (2005) |
| Easy run on paved trail.
Was late after work and a little bit tired. And sure it was dark, cold, and windy ... no motivation to run longer ...
9:01.8, 16:48.1, 10:54.5 (36:44.4), 1:16.2. |
Tuesday Dec 6 |
| Trail-Grass Running (Mixed Trail/Ice/Snow) 1:01:00 [3]12.5 km (4:53 / km) | |
| ahr:128 max:137 slept:7.5 shoes: Salomon XA Pro 3D (2005) |
| Easy run, slower than yesterday cause paved trail was covered with ice in some places which was very hard to see in darkness and running along trail in wet snow (couple inches) wasn't fun too.
10:05.6, 18:01.2, 3:50.6, 13:29.7, 7:38.2, 6:41.4 (59:46.7), 1:16.8 |
Monday Dec 5 |
| Trail-Grass Running (Fresh snow) 1:02:00 [3]13.5 km (4:36 / km) | |
| ahr:133 max:143 slept:7.5 shoes: Salomon XA Pro 3D (2005) |
| Easy run on the grass covered with wet snow. Very soft footing:)) Felt good cause yesterday I didn't run hard. Added 2 different but full loops around HS.
8:58.6, 16:54.8, 3:43.8, 11:56.5, 12:16.1, 0:59.4, 6:09.5 (1:00:58.7), 1:01.6 |