Wednesday Jul 23 |
 | running road/trails 27:00 [1] 4.5 km (6:00 / km) +20m 5:52 / km | |
| shoes: Nike |
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Tuesday Jul 22 |
| running road/trails 37:00 [2] 7.5 km (4:56 / km) +40m 4:48 / km | |
| shoes: Nike |
| woke early today -part of the jet lag and went for a run, after a long trip from Olomouc-Vienna |
| running road/trails warm up/down 32:00 [2] 5.5 km (5:49 / km) +30m 5:40 / km | |
| shoes: Nike |
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| running road/trails intervals (track) 10:00 [4] 3 km (3:20 / km) | |
| shoes: Nike |
| 10*1 min cut it short due to torential rain |
| gym ex & stretching 4:00 [1] | |
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Monday Jul 21 |
| running road/trails 21:00 [2] 3 km (7:00 / km) +15m 6:50 / km | |
| shoes: Nike |
| morning run prior to departure from Olomouc |
| gym ex & stretching 4:00 [1] | |
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Sunday Jul 20 |
| orienteering 53:00 [2]*** | |
| shoes: ice bugs |
| used 16+37 min as a warm up/down doing some good training between the relays.dist./climb later |
| orienteering 52:00 [4]**** | |
| shoes: ice bugs |
| went on the mens L course for 52 min.dist/climb later |
Saturday Jul 19 |
| running road/trails warm up/down 11:00 [1] 1.8 km (6:07 / km) +10m 5:57 / km | |
| (rest day) shoes: ice bugs |
| in the long final area |
| orienteering 17:00 [2]***** 2.2 km (7:44 / km) +35m 7:09 / km | |
| shoes: ice bugs |
| did the first part of the spectator races, as in a "rest day" since i might have to run on the relay tommorow, and that was wise to "not over do it".watched the long final today..i've seen waaay better courses.. good for Hubman for finally getting a gold |
Friday Jul 18 |
| running road/trails warm up/down 18:00 [1] 3 km (6:00 / km) +15m 5:51 / km | |
| shoes: ice bugs |
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| orienteering 1:01:00 [3]**** 9 km (6:47 / km) +360m 5:39 / km | |
| shoes: ice bugs |
| used today spectator race as a training ( course was listed at 7.3 k but i think i ran at least 9k). started well , then slight deviation at 3-30 sec , then a short hesitation right before control 5-another 15 sec..before 6 got stuck in green-my fault 15 sec.another slightly longer route(safer- but not need it ) at 11-add 15 sec.overshot 13 by 30 sec. took a road on the long leg to 15 ( 45 sec probably ), then 30 sec on the green at 18, and everything topped with over 2 min at 3rd last control..pace was around 3.5 probably, so today will recorded at 3. nice to run without any pressure..i should do that more often |
Kitchener, Canada
73 F
30%
80 F
10%
79 F
40%