Saturday Mar 31 |
 | Orienteering race 1:12:52 [4] 8.2 km (8:53 / km) +350m 7:19 / km | |
| shoes: LOP |
| Red course:
Fast, hard running. |
| Running warm up/down 15:00 [2] | |
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Red - Day1 - Splits |
Friday Mar 30 |
| Running 47:00 [3] | |
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| run on trails, had difficulty breathing probably due to warm temp., body needs to get used it. |
Wednesday Mar 28 |
| Running 1:00:00 [2] | |
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| rather strange run but feel great afterwards |
| Strength Training 20:00 [1] | |
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| various stretches and strength exercises |
Tuesday Mar 27 |
| Swimming 40:00 [2] 1.6 km (25:00 / km) | |
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| @ school, hot and sunny out |
Sunday Mar 25 |
| Running (2-4) 1:02:30 [3] 11.3 km (5:32 / km) | |
| shoes: Asics |
| Unexpected track test administered by Head Goat. Started at 6min/km pace, gradually increased the speed by each loop, and got down to 3'45min/k on the last one. Felt suprisingly OK, don't know if I could have gone any faster at the finish.
Warm-up to the victory field and cool-down back is included. |
| Strength Training 10:00 [2] | |
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| some pull-ups and stretching |
Friday Mar 23 |
| Running (2-4) 55:00 [3] | |
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| run to park, took it easy on sidewalks cuz my shins are starting to show signs of strain but did some fine running on trails. felt good, knees hurting towards the end. |
| Strength Training 10:00 [1] | |
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Thursday Mar 22 |
| Running 49:00 [2] | |
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| nice run in the neighborhood and a couple km on track nearby. started to rain towards the end and the asphalt smelled so good..
knees hurting a bit. Overall physical state is out of order for now, getting major lack of sleep making this week an "easy" training week although i don't know if i'll feel any better |
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| C • wet asphalt 2 |
Tuesday Mar 20 |
| Running 37:00 [1] | |
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| easy jog around neighborhood to loosen up my muscles.. |
Sunday Mar 18 |
| Running warm up/down 20:00 [1] | |
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| Orienteering race 1:23:11 [4] 8.4 km (9:54 / km) +350m 8:12 / km | |
| shoes: LOP |
| Classic Pig Red course:
Started decent but after going for a nice swim in icy water my muscles got into a state of shock and it took me the next 30 min to warm up and by that time I was already tired and couldn't think..
I liked the course though, worth the long drive :) |
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| C • swimming 5 |
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Day 3 Red - Splits |
Saturday Mar 17 |
| Orienteering race 26:01 [4] *** 2.9 km (8:58 / km) +100m 7:39 / km | |
| shoes: LOP |
| Sprint #1 |
| Running warm up/down 40:00 [2] | |
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| before and after each sprint |
| Orienteering 25:10 [4] *** 2.9 km (8:41 / km) +150m 6:54 / km | |
| shoes: LOP |
| Sprint #2
Too tired for this one.. |
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Sprint 3 (Blue/Red) - Splits |
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Sprint 3 (Blue/Red) - Splits |
Friday Mar 16 |
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| Event: Flying Pig XI
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| Note | |
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| Flight got cancelled, drove in blizzard whole day and most of the night. what can i say, fun ride... you can't get bored with goats unless they start talking about football ;) |
Wednesday Mar 14 |
| Running 1:02:00 [2] | |
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| ran to the same park as yest. but further to the side that doesn't have much trails.. nice woods.
felt like i couldn't breathe very well probably b/c of this hot weather.. ran mostly on trails with some small hills thrown in.. |
| Strength Training 7:00 [1] | |
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| stretching after + 3 pull-ups in the middle of the run :) |
Tuesday Mar 13 |
| Running (road) 52:00 [2] 7.7 km (6:45 / km) | |
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| nice jog on sidewalks to Grover Cleaveland Park which is about 3km away from my house.. nice small park, will need to explore further..
legs felt really heavy in the beginning but warmed up towards the end.. |
| Strength Training 7:00 [1] | |
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| stretching |
Monday Mar 12 |
| Biking 30:00 [1] | |
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| just to stretch my legs out a bit.. fortunately i feel fine after the race; sergei, on the other hand, needs a wheelchair.. |
Sunday Mar 11 |
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| Event: Valley Goat III
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| Orienteering 1:34:51 [4] *** 9.76 km (9:43 / km) +400m 8:04 / km | |
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| middle distance valley goat.
fun race.. got tired towards the end around 22nd control. no major mistakes though.. |
| Running 20:00 [1] | |
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| warm-up, cool-down and some stretching |
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Medium - Splits |
Friday Mar 9 |
| Running 40:00 [2] | |
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| nice easy run |
| Strength Training 10:00 [1] | |
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| quality stretching |
Wednesday Mar 7 |
| Running 49:00 [3] | |
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| exploring west essex park..
today everything looked especially cool.. the marshes were half-frozen and trails were covered in snow.. discovered some "new" trails which looked like trucks have made and I'm not sure what they do there now but there are tracks.. it was cool to see a trail going towards passaic river and dead-end in a marsh.. i'm just hoping it's not going to get too wet there when the spring comes.. |
| Strength Training 5:00 [1] | |
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| stretching |
Tuesday Mar 6 |
| Swimming 40:00 [2] 1.6 km (25:00 / km) | |
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| cold temp. outside makes it a perfect day for swimming indoor.. except that pool temp. was a bit higher today than regular which made it a little more difficult to swim today..
tired today, not much sleep last night.. :( |
Sunday Mar 4 |
| Orienteering 54:30 [3] **** 5.8 km (9:24 / km) +100m 8:39 / km | |
| shoes: LOP |
| nice course set up by sergei at "Sexin" Woods.. ;) felt suprised i didn't forget how to orienteer but I was trying to go slow and smooth so I guess it worked out fine.. |
| Strength Training 5:00 [1] | |
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| stretching
taping my ankles was definitely beneficial.. will try to tape every Otime. |
Friday Mar 2 |
| Running 1:08:00 [3] * | |
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| went to South Mt. park with mom. very nice run after the rain has stopped and the sun came out.. quite euphoric at times, that is, after the stomach pains went away.. |
| Strength Training 10:00 [1] | |
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| stretching and couple strides |