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Training Log Archive: div

In the 7 days ending Nov 10, 2013:

activity # timemileskm+mload
  Orienteering1 2:54:55 8.08(21:39) 13.0(13:27) 75016 /17c94%15742.5
  Easy run5 1:21:30 7.08(11:30) 11.4(7:09) 506520.0
  Total6 4:16:25 15.16(16:55) 24.4(10:31) 80016 /17c94%22262.5
averages - weight:85.8kg

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MoTuWeThFrSaSu

Sunday Nov 10, 2013 #

Orienteering race 2:54:55 [4] *** 13.0 km (13:27 / km) +750m 10:27 / km
spiked:16/17c weight:85.8kg shoes: Inov X-Talon 212 2013

Ultra Long USA championship. Red distance - quite a brutal course. Best time was around 1:57 for M20,and 2:16 for M45.
Didn't make any big mistakes, except for two minor route choices, which cost some 5-8 minutes.
Time was close to my expectation, based on the recent runs. 20km of running per week definitely is not enough to have any decent results...

p.s. To my surprise, end up at 3rd place in M45 (first guy wasn't eligible)... and lost only 10 sec to 10th overall.

US Ultralong 2013 Red - Splits

Saturday Nov 9, 2013 #

Event: BAOC: Pacheco State Park A-meet
 

Easy run 15:00 [3] 2.0 km (7:30 / km)
shoes: Mizuno Ascend

Pre-race workout with Aleksandra to set target running pace for her soccer team tryouts.
Warm-up and cool-down.

Easy run 4:30 [3] 0.8 km (5:37 / km)
shoes: Mizuno Ascend

Intervals, 2x400

Friday Nov 8, 2013 #

Easy run 12:00 [3] 1.2 km (10:00 / km)
shoes: Mizuno Ascend

Morning jog to fetch a car.

Thursday Nov 7, 2013 #

Easy run 12:00 [3] 1.2 km (10:00 / km)
shoes: Mizuno Ascend

Iron Horse in WC

Wednesday Nov 6, 2013 #

Easy run 20:00 [3] 3.2 km (6:15 / km) +20m 6:04 / km
shoes: Mizuno Ascend

Golf fields with Aleksandra. Slow warmup followed by 1.7km steady run at 2 mile target pace. 2:15, 2:43, 2:46, 2:45, some 10 meter climb per loop.

Monday Nov 4, 2013 #

Easy run 18:00 [3] 3.0 km (6:00 / km) +30m 5:43 / km
shoes: Mizuno Ascend

Late evening run around golf fields with aleksandra

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