Sunday Sep 10 |
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| Event: DVOA Sprint & Score O'
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 | Trail-Grass Running warm up/down 15:00 [2] | |
| slept:7.5 shoes: VJ Integrator 2006 |
| Warmup before sprint at VF Fatlands. |
| Orienteering race 12:04 [4]***** 2.17 km (5:34 / km) | |
| ahr:165 max:175 spiked:10/13c slept:7.5 shoes: VJ Integrator 2006 |
| Sprint-O at VF Fatlands, course by Wyatt. It was last chance to get my 8th sprint race. Finished second, j-man as usually take first place.
P.S. The thing I noticed somewhere in the middle of the course was I didn't run full speed or close to max. |
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| C • And the thing I noticed in the... 2 |
| Orienteering race 1:05:32 [4]***** 10.21 km (6:25 / km) | |
| ahr:157 max:169 spiked:25/26c slept:7.5 shoes: VJ Integrator 2006 |
| Score-O at VF Fatlands, fun orientering course by John WW. Had troubles only with one control. |
| Note | |
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| Filming session at VF Fatlands. It took about 45min. doing some stuff for them. Now I'm a Hollywood Super-Star:)) |
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| C • Can I get your autograph? 1 |
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Sprint - Splits |
Saturday Sep 9 |
| Trail-Grass Running 1:05:00 [2]12 km (5:25 / km) | |
| ahr:142 max:152 slept:8.0 shoes: Salomon XA Pro 3D (2006) |
| Planned a little bit longer run, but it was inerrupted somewhere in the middle.Some f@#$g bug, I guess it was bee, bit me into the top of my head. After that I decided to jog toward home. In addition to that I was bitten by mosquitoes, counted 10 bites everywhere: legs, arms, upper body, ... What a wonderful day :( |
Friday Sep 8 |
| Trail-Grass Running 55:00 [2]11.11 km (4:57 / km) | |
| ahr:128 max:136 slept:6.5 weight:67.1kg shoes: Salomon XA Pro 3D (2006) |
| Just another easy run at slower pace. |
Thursday Sep 7 |
| Trail-Grass Running 1:06:45 [3]13.86 km (4:49 / km) | |
| ahr:130 max:159 slept:7.0 weight:67.4kg shoes: Salomon XA Pro 3D (2006) |
| Easy run, regular loop with 3 strides (~182m/~234m rest) in the middle. Legs were heavy after yesterday "easy" workout.
Splits:
34 (146/154) + 1:11;
34 (147/156) + 1:10;
34 (150/159) + 1:10;
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Wednesday Sep 6 |
| Trail-Grass Running 58:15 [4]12.8 km (4:33 / km) | |
| ahr:143 max:153 slept:6.5 weight:67.5kg shoes: Salomon XA Pro 3D (2006) |
| Easy run turned out more like a tempo. I guess my legs and body just enjoyed to run again, and sure I needed such a punishment for whole week of rest:)) |
Tuesday Sep 5 |
| Note | |
| (rest day) |
| Vacation ends. Trip back from Toronto. (Possible TNT?) |
Monday Sep 4 |
| Note | |
| (rest day) |
| Week 20.
L (up to 25% or 2hr) + strides. |