Monday Apr 30 |
 | gym ex & stretching 8:00 [1] | |
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| knee and shoulder |
| eliptical trainer 6:00 [1] 0.5 km (12:00 / km) | |
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| running road/trails warm up/down 12:00 [1] 2 km (6:00 / km) | |
| (rest day) |
| some pain on my left knee, so cut short my evening jog |
Sunday Apr 29 |
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| Event: Tri City Urban Adventure Run
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| Note | |
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| Tri City Adv run today.. nice weather |
| running road/trails intervals (track) 22:00 [4] 6 km (3:40 / km) | |
| ahr:158 max:169 slept:5.0 |
| 1*1k (3.44 avh HR 155)2*2k (7.33 w/avg 159, 7.32 w/avg 160), 1*1k (3.40 w/avg 158) |
| running road/trails warm up/down 52:00 [2] 9.5 km (5:28 / km) +30m 5:23 / km | |
| ahr:125 |
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| gym ex & stretching 5:00 [1] | |
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Friday Apr 27 |
| running road/trails 51:00 [1] 8 km (6:22 / km) | |
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| evening jog looking at locations Nelu start mapping. nice |
| gym ex & stretching 4:00 [1] | |
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Thursday Apr 26 |
| running road/trails warm up/down 1:03:00 [3] 12 km (5:15 / km) +30m 5:11 / km | |
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| quite a warm-up and some in between intervals.. |
| running road/trails intervals 11:00 [4] 3 km (3:40 / km) +35m 3:28 / km | |
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| 3*1km aprox with 1 km in between. 3.45,3.46, 3.38
tough..need some more of this |
Wednesday Apr 25 |
| orienteering warm up/down 10:00 [1] ** 1.5 km (6:40 / km) | |
| slept:5.5 (injured) (rest day) |
| some tips about map reading,compass, this an that for some "new to orienteering" |
| gym ex & stretching 10:00 [1] | |
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| shoulder still hurting..some physio for it today |
Tuesday Apr 24 |
| orienteering 41:00 [2] *** 5 km (8:12 / km) +140m 7:12 / km | |
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| running some "stuff" for Ontario champs (classic course) this fall. nice !!! |
Monday Apr 23 |
| Unspecified 25:00 [1] | |
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| mapping .. more time spent there however 25min only I will consider as activity |
| gym ex & stretching 5:00 [1] | |
| (injured) |
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Sunday Apr 22 |
| gym ex & stretching 4:00 [1] | |
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| orienteering race 1:11:00 [4] ***** 10 km (7:06 / km) +280m 6:14 / km | |
| ahr:149 max:164 spiked:14/17c (injured) shoes: Olway |
| more confidence today. some ankle pain , due to ..terrain, also felt and had some issue with rt shoulder. second today 2.5 min behind Wil. 4th overall. good weekend |
| running road/trails warm up/down 6:00 [1] 0.5 km (12:00 / km) +40m 8:34 / km | |
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Blue, Day 2 - Splits |
Saturday Apr 21 |
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| Event: HVO A-Meet
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| running road/trails warm up/down 10:00 [1] 1.5 km (6:40 / km) +20m 6:15 / km | |
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| orienteering race 1:24:00 [4] **** 10 km (8:24 / km) +320m 7:14 / km | |
| ahr:156 max:170 spiked:13/16c |
| first real O race since NA last October. with injuries over winter, didn't know where I am. good race , Nice to be back in Harriman Park. end up 7 minutes down from winner on the 3rd spot. the intensity should be considered around 4.5. couple of mistakes toward the end |
| gym ex & stretching 5:00 [1] | |
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| knee a bit sore. used ankle braces today and got some blisters as well. |
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Blue, Day 1 - Splits |
Thursday Apr 19 |
| running road/trails warm up/down 28:00 [2] 5 km (5:36 / km) +25m 5:28 / km | |
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| shorts and the new Stars shirts on a warm afternoon.Stars shirts are cool !!! |
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| C • Star shirts! 2 |
| gym ex & stretching 4:00 [1] | |
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Wednesday Apr 18 |
| running road/trails warm up/down 14:00 [2] 2.5 km (5:36 / km) | |
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| orienteering 21:00 [3] ** 4.5 km (4:40 / km) +30m 4:31 / km | |
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| checking some more sites/routes for the adv run with G & A |
| gym ex & stretching 5:00 [1] | |
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Tuesday Apr 17 |
| running road/trails warm up/down 30:00 [1] 5 km (6:00 / km) +20m 5:53 / km | |
| slept:5.5 |
| checking some portions of the adv run |
| orienteering race 10:00 [4] *** 2 km (5:00 / km) +25m 4:42 / km | |
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| running some of the sprint course for Tri-City Spring Sprint at race pace |
Monday Apr 16 |
| running road/trails warm up/down 27:00 [2] 5 km (5:24 / km) +30m 5:15 / km | |
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| running road/trails tempo 20:00 [4] 5 km (4:00 / km) +40m 3:51 / km | |
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| 5*4 min. did not feel too bad after last few days of sickness, didn't push either |
| gym ex & stretching 4:00 [1] | |
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Sunday Apr 15 |
| running road/trails warm up/down 32:00 [1] 4 km (8:00 / km) +50m 7:32 / km | |
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| running around at the Forks event. did not want to do the racesince I know too much the area, and i try to recover from sickness, but just couldn't stay sit. |
| gym ex & stretching 5:00 [1] | |
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Saturday Apr 14 |
| Note | |
| (sick) (rest day) |
| same as yesterday. no 'rest' , since I have to work a lot today |
Friday Apr 13 |
| Note | |
| (sick) (rest day) |
| yeap..not able to do any training.last few days was also a recovery after Raid, and next few days I'll have to fight this cold. |
Thursday Apr 12 |
| biking (indoor) 26:00 [1] | |
| (sick) (rest day) |
| couldn't run..my nose did.still kind of sick |
| gym ex & stretching 5:00 [1] | |
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Wednesday Apr 11 |
| eliptical trainer 15:00 [1] 1.5 km (10:00 / km) | |
| (rest day) |
| feeling sick (cold ), taking another day off |
| gym ex & stretching 5:00 [1] | |
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Tuesday Apr 10 |
| running road/trails 46:00 [2] 9 km (5:07 / km) +40m 5:00 / km | |
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| gym ex & stretching 5:00 [1] | |
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Monday Apr 9 |
| Unspecified 10:00 [1] 0.5 km (20:00 / km) | |
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| mapping with Giles @ Columbia lake. more time spent however 10' worth only |
| running road/trails warm up/down 10:00 [1] 1.5 km (6:40 / km) +10m 6:27 / km | |
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| gym ex & stretching 5:00 [1] | |
| (rest day) |
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Sunday Apr 8 |
| biking (indoor) 17:00 [1] | |
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| easy spinning after yesterday raid |
| running road/trails 27:00 [1] 4 km (6:45 / km) +20m 6:35 / km | |
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| slow jog around waldau |
| gym ex & stretching 4:00 [1] | |
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Saturday Apr 7 |
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| Event: Giant's Rib Raid
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| adv race race 3:03:00 [4] *** 25.5 km (7:11 / km) +350m 6:43 / km | |
| spiked:18/20c |
| adv race ( with Giles and Laszlo).. pretty good, missed first control, due to a rush, but otherwise decent. some soreness on L knee, and a tight hamstring after half way.. I hope I will recover well after this one. team Foreigners won. good |
| gym ex & stretching 5:00 [1] | |
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Thursday Apr 5 |
| biking (indoor) 21:00 [1] | |
| (rest day) |
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| eliptical trainer 7:00 [1] 1 km (7:00 / km) | |
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| gym ex & stretching 4:00 [1] | |
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Wednesday Apr 4 |
| gym ex & stretching 12:00 [1] | |
| (rest day) |
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| biking (indoor) 32:00 [1] | |
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Tuesday Apr 3 |
| eliptical trainer 20:00 [1] 2.5 km (8:00 / km) | |
| (rest day) |
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| gym ex & stretching 4:00 [1] | |
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Monday Apr 2 |
| running road/trails warm up/down 15:00 [1] 2.5 km (6:00 / km) | |
| (rest day) |
| more around Columbia Lake |
Sunday Apr 1 |
| running road/trails warm up/down 50:20 [2] 9 km (5:36 / km) +30m 5:30 / km | |
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| also included 10 min at noon for install some controls for Stars training. |
| running road/trails intervals (track) 13:40 [4] 4 km (3:25 / km) | |
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| 5* 800 m with 80"-130 " slow jog in between 2.51, 2.44, 2.43, 2.42, 2.40. same comments as thursday. |
| gym ex & stretching 7:00 [1] | |
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