trail run warm up/down 12:00 [1]
5+ before 10km, then 3&4 from run to orienteering and o to school
running race 42:28 [4] 9.83 km (4:19 / km) +260m 3:49 / km
ahr:182 max:198
Falenica 10km bieg na gorskie
What counts for a hill run in Poland :)
There's a ridge, and you run up and down it many times... maybe 7 times per lap, three laps.
Last time I ran here I was less fit (endof Jan) and set out hard but died after 6km, AHR early on was 190+. This time I decided to play it safe, kept hr around 180 for three quarters of the race, then sped up a little towards the end. Seemed to work ok, but I wasn't aprticularly fast. Slavek ran 40.
For comparison, middle distance in portugal, ahr was 184.
Without particularly trying, I broke my so far recorded max hr, now 198 rather than 196... reckon i could break 200:)
good training, course is quite sandy in places so there's good cushioning on the downhills...
ps: lap times:1405, 1429, 1353 - last time, running harder, took almost 29 to run two laps.
orienteering 1:05:20 [2] 8.65 km (7:33 / km)
ahr:145 max:165
since i sgined up for the "10km" A course (scoreO) I had to do it. Nothing exciting. Soft forest. Went slow, tired towards the end!