Thursday Nov 30 |
 | gym ex 4:00 [0] | |
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Wednesday Nov 29 |
| running road/trails 16:00 [1] 2.5 km (6:24 / km) | |
| slept:6.0 weight:143lbs |
| "test the knee".seems Ok for that much time. half of the time should be level 2. |
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| C • Knee 3 |
| gym ex 4:00 [1] | |
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Tuesday Nov 28 |
| biking 10:00 [1] | |
| slept:6.0 (injured) |
| indoor, stationary. |
| gym ex 5:00 [1] | |
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| some weights as well |
Sunday Nov 26 |
| orienteering race (THOMASS) 50:00 [3] *** 7 km (7:09 / km) +120m 6:35 / km | |
| spiked:19/20c (injured) |
| first Thomass. nice course by Giles and Andrea,having hard time skipping/jogging downhill, uphill Ok, some pain, but surprisingly happy that no sharp pain( would will make a walk- right then). not pushing at all, but decent clean run, end up 3rd without big boys from GHO, so scored 48 points for Stars at the first event. some other Stars members gain some points, and more to come. we won't be last.!! |
| Note | |
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| used 30 min walk and reading contours after event with some Stars members. cool.
not worth mentioning as training activity. |
| gym ex 4:00 [1] | |
| weight:143lbs |
| late at home |
Saturday Nov 25 |
| Unspecified 1:20:00 [1] 3.5 km (22:51 / km) +100m 20:00 / km | |
| slept:8.0 (injured) |
| more map checking/corrections. time was longer but probably 80 min as a activity is just fine |
Friday Nov 24 |
| jogging warm up/down 6:00 [1] 1 km (6:00 / km) +20m 5:27 / km | |
| (injured) |
| while going for more mapping |
| Unspecified 25:00 [1] ** 1 km (25:00 / km) +25m 22:13 / km | |
| slept:6.0 |
| map checking/corrections |
Thursday Nov 23 |
| Unspecified warm up/down 35:00 [1] ** 2 km (17:30 / km) +35m 16:06 / km | |
| slept:6.0 (injured) |
| another mapping/correcting session on Huron Park. nice, of course some jogging (10 min) but won't be mentioned separate |
| gym ex 4:00 [1] | |
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Wednesday Nov 22 |
| jogging warm up/down 14:00 [1] 2 km (7:00 / km) +15m 6:45 / km | |
| slept:6.0 (injured) |
| jogging back to the car after some mapping for Thomass, knee hurts..I'll probably walk sunday |
| Unspecified 30:00 [1] ** 1.5 km (20:00 / km) +25m 18:28 / km | |
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| mapping . spend a bit more time, however half an hour as training to be recorded is plenty |
Tuesday Nov 21 |
| biking 51:00 [1] | |
| (injured) |
| indoor, while watching 2006 WOC, knee hurting even while biking after 40 min or so. 4 minutes of it at level 3-at least |
| gym ex 6:00 [1] | |
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| some weights there as well |
Monday Nov 20 |
| biking 37:00 [1] | |
| (injured) |
| indoor biking. spin..spin |
| gym ex 10:00 [1] | |
| slept:6.0 |
| again.. more weights in there.. ouch |
Sunday Nov 19 |
| jogging 12:00 [1] ** 1.5 km (8:00 / km) +30m 7:16 / km | |
| slept:7.0 (injured) |
| first training I organized for the Stars. good turn out, cold, and.. knee hurting bad quite early |
| gym ex 9:00 [1] | |
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| some weights in there as well |
Friday Nov 17 |
| jogging 9:00 [1] 1.5 km (6:00 / km) | |
| slept:6.0 (injured) |
| again pain on left knee started.I decide to walk home |
| gym ex 5:00 [1] | |
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| gym exercises.. they hurt, when you are not trained |
Thursday Nov 16 |
| gym ex 5:00 [1] | |
| (injured) |
| more gym ex, while knee is ..bad |
Wednesday Nov 15 |
| biking 20:00 [2] | |
| slept:5.5 (injured) |
| knee still hurting . manage to sweat on the bike, therefore level is maybe 2 |
| gym ex 5:00 [1] | |
| (injured) |
| some "cycle". I must do those more often. |
Tuesday Nov 14 |
| jogging 24:00 [1] 4 km (6:00 / km) | |
| (injured) |
| easy jogging , however after 10 min left knee start hurting quite bad. have to be careful now. |
Monday Nov 13 |
| stretching 8:00 [1] | |
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| while watching Andrei playing indoor-soccer. |
Sunday Nov 12 |
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| Event: Raid the Hammer
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| adv race 3:16:00 [3] ** 25 km (7:50 / km) +700m 6:53 / km | |
| slept:7.0 weight:142lbs |
| raid the hammer adv race. second place. Ok . after 2 1/2 weeks of not running we had a good race until about 2 hours mark , but speed descreased after that. about 4 minutes mistakes, quite easy technically the last half.overall good event |
| stretching 6:00 [1] | |
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| lite warm up,+ , stretching after |
Friday Nov 10 |
| running road/trails 22:00 [2] 4 km (5:30 / km) | |
| slept:6.0 weight:145lbs |
| brisk one , just to stay loose for sunday RtH |
Wednesday Nov 8 |
| running road/trails 48:00 [2] 9 km (5:20 / km) +20m 5:16 / km | |
| slept:7.0 |
| just a run in the dark, faster on the way back.( aprox 5.30/k out, 5.00/k back |
| stretching 2:00 [1] | |
| weight:145lbs |
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Tuesday Nov 7 |
| running road/trails 22:00 [2] 4 km (5:30 / km) +15m 5:24 / km | |
| ahr:121 slept:6.0 |
| at nite on lite rain. |
Sunday Nov 5 |
| Unspecified 55:00 [2] ** 7 km (7:51 / km) +150m 7:06 / km | |
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| installing flags for relay, had to run harder occasionally, nice fall weather. interesting format that appeal to attendance-after being described at the beginning was just go out and enjoy. I hope they did. |
| Unspecified 35:00 [2] 5 km (7:00 / km) +100m 6:22 / km | |
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| taking stuff down after relay. nice. people enjoyed it. the technical exercise after event too. more to come. too bad the crowd wasn't big. people's choice !!
results here http://waterloostars.kw.net/ |
Saturday Nov 4 |
| Unspecified 50:00 [2] *** 7 km (7:09 / km) +120m 6:35 / km | |
| slept:6.0 |
| installing stands for tommorow's Ontario relay. beautiful weather.
not sure about the distance , I will have to measure it |
Thursday Nov 2 |
| running road/trails warm up/down 20:00 [2] 3.2 km (6:15 / km) | |
| ahr:127 |
| dark |
| running road/trails race 17:05 [5] 4.3 km (3:58 / km) +50m 3:45 / km vdot: 48.3 | |
| ahr:160 slept:6.5 |
| one loop at race pace |
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| C • V dot 3 |
| stretching 5:00 [1] | |
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| ankle 2' & others |
Wednesday Nov 1 |
| running road/trails 38:00 [2] 7 km (5:26 / km) | |
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| stretching 2:00 [1] | |
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