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Training Log Archive: div

In the 7 days ending Jun 17, 2006:

activity # timemileskm+m
  Easy run6 3:06:48 21.87(8:32) 35.2(5:18) 220
  Orienteering1 1:28:14 4.29(20:35) 6.9(12:47) 45014 /14c100%
  Stretching4 42:00
  Strength1 30:00
  Total6 5:47:02 26.16 42.1 67014 /14c100%
averages - sleep:6.7 rhr:54 weight:80.5kg

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Saturday Jun 17, 2006 #

Easy run 43:00 [3] 8.5 km (5:04 / km) +20m 5:00 / km
rhr:56 slept:6.0 weight:79.6kg shoes: Asix GT-2100

Walden park with Feet fleet folks. Not fast but hard because of very hot morning weather. Sun was just humiliating. After workout weight dropped close to 78kg.

Stretching 20:00 [3]

Friday Jun 16, 2006 #

Easy run hills 52:18 [3] 10.2 km (5:08 / km) +70m 4:57 / km
rhr:54 slept:7.0 weight:79kg shoes: Asix GT-2100

Tilden park, still hot despite late time. weight after run dropped below 79kg - last part was hard due to dehydration.

Stretching 6:00 [3]

Thursday Jun 15, 2006 #

Easy run hills 34:00 [3] 6.5 km (5:14 / km) +50m 5:02 / km
shoes: Asix GT-2100

Tilden park from Inspiration point. Easy from beginning, than faster but still good. For sure some improvement.

Stretching 6:00 [3]
shoes: Asix GT-2100

Wednesday Jun 14, 2006 #

Note
(rest day)

active rest day

Tuesday Jun 13, 2006 #

Easy run warm up/down 21:00 [3] 4.0 km (5:15 / km)
shoes: Asix GT-2100

Warmup/cooldown - knee hurts, so stood with easy run only. No faster running for the next 10 days.

Strength 30:00 [3]
weight:81kg

Stregth and stretching. Rediscovered horizontal bars - did a lot excersises.

Monday Jun 12, 2006 #

Easy run 26:30 [3] 5.0 km (5:18 / km)
rhr:53 slept:7.0 weight:81.4kg shoes: Asix GT-2100

GYM due to lack of time. But was a must to flush LA after yesterdays race, which wasnt so bad overally, except couple route choise mistakes. Started lazy, than accelerated to 8mm pace. 5k was enough.

Stretching 10:00 [3]
shoes: Asix GT-2100

Sunday Jun 11, 2006 #

Note

China Camp State Park
San Rafael, CA

Orienteering race 1:28:14 [4] *** 6.9 km (12:47 / km) +450m 9:39 / km
spiked:14/14c weight:81.6kg shoes: Adidas Alborado II

China camp park, Blue course. Really hard, especially in the middle. Did one obvious route chiose mistake, from #7 to #8, lower route was 3-4min faster, also #10-#11 trail option was slower by 1min due to excessive climb at the second part of leg. Lost additional 2min due to painfull spike in the shoe - had to stop and took off shoe.
Martin would beat James but he got bad knee injury...

Easy run warm up/down 10:00 [3] 1.0 km (10:00 / km) +80m 7:09 / km
shoes: Adidas Alborado II

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