Monday Jun 30 |
 | orienteering race 16:50 [5] 2.8 km (6:01 / km) | |
| shoes: Asics GT 2120 (apr08) |
| sprint race |
| Running warm up/down 1:00:00 [1] | |
| shoes: Asics GT 2120 (apr08) |
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Sunday Jun 29 |
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| Event: JWOC 2008
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Friday Jun 27 |
| orienteering 1:30:00 [3] | |
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Thursday Jun 26 |
| Note | |
| (rest day) |
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Wednesday Jun 25 |
| orienteering 1:30:00 [3] | |
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| did really bad |
Tuesday Jun 24 |
| orienteering 1:00:00 [3] | |
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Monday Jun 23 |
| orienteering 1:00:00 [1] | |
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| tough map |
| orienteering 45:00 [3] | |
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Friday Jun 20 |
| Running 30:00 [1] | |
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| short run
feeling run down this week including today. a bit worried cause i leave tomorrow. |
Thursday Jun 19 |
| Running 23:00 [3] | |
| shoes: Asics GT 2120 (apr08) |
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| Running intervals 14:00 [5] | |
| shoes: Asics GT 2120 (apr08) |
| short session today
7x1min 1 min rest
found it tough, and i felt like my breathing was a bit restricted |
Wednesday Jun 18 |
| Note | |
| (rest day) |
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Tuesday Jun 17 |
| orienteering 1:10:00 [2] | |
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| once in the woods i decided to take it really easy cause all the rock was really slippery and i didnt want to kill myself. Also kinda taking a rest today so i can get in a bit more speedwork before i leave.
did pretty well only making mistakes where the map was bad and on the misshung controls. missed 1 control, but actually 2 cause i didnt punch 14 cause i was in the right spot but couldnt find it (apparently it was 50m off on the wrong hill). |
Monday Jun 16 |
| Running warm up/down 18:00 [1] | |
| shoes: Asics GT 2120 (apr08) |
| stomach ok today, legs good. |
| Running intervals 32:00 [4] | |
| shoes: Asics GT 2120 (apr08) |
| 4x5min, 4rest
steady pace but i suprised myself with a sub 330 first km. then pushed again for a sub 330 km on my last. |
| Stretching 10:00 [0] | |
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Sunday Jun 15 |
| Running 6:00 [1] | |
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| tried to go for a long run but my stomach was hurting right off the bat. will take the day off and go tomorrow. |
| Strength 30:00 [3] | |
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Saturday Jun 14 |
| Running 40:00 [1] | |
| shoes: Asics GT 2120 (apr08) |
| just junk miles, but it was really nice to get out and clear my thoughts. really nice night.
legs felt great but my stomach was hurting cause i ate dinner ~1.5hr before i left. |
Friday Jun 13 |
| Strength (plyometrics) 15:00 [3] | |
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| Running 41:00 [1] | |
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Thursday Jun 12 |
| Running warm up/down 21:00 [1] | |
| shoes: Asics GT 2120 (apr08) |
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| Running 22:00 [3] | |
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| 4x4min, 2min rest |
| road biking 20:00 [1] | |
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Wednesday Jun 11 |
| road biking 20:00 [3] | |
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Tuesday Jun 10 |
| road biking 20:00 [1] | |
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| orienteering 56:00 [3] | |
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| missed 1, spent 10 mintues trying cut through to find the trail it was on. should have just taken the trail around...stupid,stupid,stupid... |
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| C • Which control 2 |
Monday Jun 9 |
| road biking 20:00 [1] | |
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Sunday Jun 8 |
| Running 44:00 [1] 9 km (4:53 / km) | |
| shoes: Asics GT 2120 (apr08) |
| ran downtown. left house at 8 and was still insanely hot. |
| orienteering 30:00 [3] | |
| shoes: Asics GT 2120 (apr08) |
| some sprint o-tervals at ottawa u |
Saturday Jun 7 |
| road biking 20:00 [1] | |
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| too hot/tired to do anything |
| Stretching 15:00 [0] | |
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| some stretching/core exercises |
Friday Jun 6 |
| road biking 20:00 [1] | |
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| had a nice fall on the way to work. Was bombing under the train bridge and went to hop onto the grassy sidehill and my front tire hit a soft patch of mud. went flying but am ok.
pretty much bonked on the way back...soo humid |
| Running warm up/down 22:00 [1] | |
| shoes: Asics GT 2120 (apr08) |
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| Running 15:00 [3] | |
| shoes: Asics GT 2120 (apr08) |
| found a hilly trail loop to do a SHORT interval session cause i was already pretty dead. would do 3/4 hard(~1min) and then jog the rest(~1min). did 8 loops.
focused on leg lift since apparently its is important for sweden. |
Thursday Jun 5 |
| road biking 20:00 [1] | |
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Wednesday Jun 4 |
| road biking 20:00 [1] | |
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| Running 32:00 [2] | |
| shoes: Asics GT 2120 (apr08) |
| along the river past the o-train bridge. |
| Running (plyometrics) 15:00 [3] | |
| shoes: Asics GT 2120 (apr08) |
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Tuesday Jun 3 |
| Running 50:00 [3] | |
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| did 4x4min intervals. felt slow. |
| road biking 20:00 [1] | |
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Monday Jun 2 |
| road biking 20:00 [1] | |
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Sunday Jun 1 |
| orienteering race 44:23 [4] 6.5 km (6:50 / km) +130m 6:12 / km | |
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| only a few bobbles, but felt very very sluggish. shoe cuff kept coming undone which was annoying. knee sore |