Saturday Jun 30 |
 | gym ex & stretching 5:00 [1] | |
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| biking (indoor) 27:00 [1] | |
| (rest day) |
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Friday Jun 29 |
| running road/trails 45:00 [1] 6.5 km (6:55 / km) +45m 6:41 / km | |
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| easy evening run |
Thursday Jun 28 |
| running road/trails warm up/down 1:19:38 [1] 12.5 km (6:22 / km) +60m 6:13 / km | |
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| running road/trails intervals 14:22 [5] 4.5 km (3:12 / km) +75m 2:57 / km | |
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| same like last week 5 loops in Bechtel (2.55,2.49,2.55,2.47,2.56)... that was the task. |
| gym ex & stretching 5:00 [1] | |
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Wednesday Jun 27 |
| running road/trails warm up/down 27:30 [1] 5 km (5:30 / km) +15m 5:25 / km | |
| ahr:115 |
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| running road/trails tempo 17:30 [4] 4 km (4:22 / km) +35m 4:11 / km | |
| ahr:141 max:157 |
| loop on the neighbourhood. felt good- Had a good nap prior to that.he he. |
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| C • Naps... 3 |
Tuesday Jun 26 |
| running road/trails warm up/down 52:00 [2] 8 km (6:30 / km) +40m 6:20 / km | |
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| plus 30 ° C today, feeling like 40's |
| running road/trails intervals (track) 8:00 [4] 2.5 km (3:12 / km) | |
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| 8*300m ( majority 54 to 58") and 2 of them faster ( 46 & 48" ) |
| gym ex & stretching 5:00 [3] | |
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Monday Jun 25 |
| running road/trails 1:03:00 [2] 11 km (5:44 / km) +50m 5:36 / km | |
| shoes: Nike |
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Sunday Jun 24 |
| Unspecified (map updates) 1:30:00 [1] 4.5 km (20:00 / km) +80m 18:22 / km | |
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| updates on Allan Park and Durham. Nice. can't wait to start planning courses for Ontario champs.More time spent there, however only 90 min to count as exercise |
| orienteering 6:00 [3] 1.5 km (4:00 / km) +25m 3:42 / km | |
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| testing some legs on the sprint map |
Saturday Jun 23 |
| running road/trails warm up/down 29:00 [1] 4.5 km (6:27 / km) +10m 6:22 / km | |
| shoes: Nike |
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| running road/trails tempo 24:00 [4] 6 km (4:00 / km) +20m 3:56 / km | |
| shoes: Nike |
| 2*12 min |
Friday Jun 22 |
| biking (outdoor) 37:00 [1] | |
| (rest day) |
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| Unspecified (map updates) 10:00 [1] 0.5 km (20:00 / km) | |
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| more map updates for Stars sprint champs |
Thursday Jun 21 |
| running road/trails warm up/down 1:03:00 [2] 10 km (6:18 / km) +50m 6:09 / km | |
| shoes: Saucony |
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| running road/trails intervals 18:00 [5] 5.5 km (3:16 / km) +75m 3:04 / km | |
| shoes: Saucony |
| Bechtel 5 loops (3.02,2.52,3.00,2.52,3.03) and 8*120m strides |
| gym ex & stretching 4:00 [1] | |
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Wednesday Jun 20 |
| running road/trails warm up/down 38:00 [1] 5 km (7:36 / km) +25m 7:25 / km | |
| shoes: Saucony |
| warm up/down for GHO sprint at Christie consv., including collecting controls after |
| orienteering race 31:00 [5] ** 6 km (5:10 / km) +35m 5:01 / km | |
| shoes: Saucony |
| 2 sprints , easy technical , but very fast. worked hard to beat Laszlo on one. |
| gym ex & stretching 4:00 [1] | |
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Tuesday Jun 19 |
| running road/trails warm up/down 54:00 [2] 9 km (6:00 / km) +35m 5:53 / km | |
| ahr:125 slept:6.0 shoes: Nike |
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| running road/trails intervals (track) 10:00 [4] 3 km (3:20 / km) | |
| shoes: Nike |
| 6*400m (88,82,74,84,77,70-kind of that was the...task)plus a 2 min.tempo |
| gym ex & stretching 4:00 [1] | |
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Monday Jun 18 |
| running road/trails 1:00:00 [2] 10.5 km (5:43 / km) +40m 5:36 / km | |
| shoes: Nike |
| evening easy run. Just glad to know that I made the team |
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| C • congrats!! 2 |
| gym ex & stretching 5:00 [1] | |
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Sunday Jun 17 |
| gym ex & stretching 4:00 [1] | |
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| running road/trails warm up/down 12:00 [1] 1 km (12:00 / km) +40m 10:00 / km | |
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| orienteering race 1:51:00 [4] **** 16 km (6:56 / km) +650m 5:46 / km | |
| ahr:152 max:165 spiked:24/27c slept:7.0 weight:2lbs |
| long. started well, passed Sudden , then had about 5*50-60 sec bobbles, plus a huge one 3 min. second place after being caught/passed by Jon at the big mistake.nice that I know my top shape is yet to came. |
| Note | |
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| Nice event put by GHO, lovely weather ; a nice camp atmosphere. |
Saturday Jun 16 |
| running road/trails warm up/down 22:00 [1] 3 km (7:20 / km) +20m 7:06 / km | |
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| before/after Nav Stock medium& sprint |
| gym ex & stretching 4:00 [1] | |
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| orienteering race 43:00 [4] **** 6.5 km (6:37 / km) +150m 5:56 / km | |
| ahr:149 max:166 spiked:13/16c |
| medium dist. majority went fine, except one control almost 4 min, and another 2*45 sec. also lost probably 20-25 sec "waiting" for the SI units to turn "on" at 8 controls where I was the first one out. felt good. came second 90 sec behind Sudden |
| Unspecified 4:00 [2] | |
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| swim in Bass lake |
| orienteering race 13:00 [5] *** 2.8 km (4:39 / km) +100m 3:56 / km | |
| ahr:161 max:169 spiked:14/15c shoes: Saucony |
| solid run for the sprint.3rd (Jon & Hans ahead of me) |
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|
Sprint - Splits |
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MEDIUM -1 - Splits |
Friday Jun 15 |
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| Event: Nav-Stock
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| running road/trails warm up/down 16:00 [2] 2.5 km (6:24 / km) | |
| (rest day) |
| 6*20" |
Thursday Jun 14 |
| Note | |
| (rest day) |
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Wednesday Jun 13 |
| Unspecified (map updates) 15:00 [1] ** 0.5 km (30:00 / km) +20m 25:00 / km | |
| weight:3lbs (rest day) |
| quick mapping in the evening |
Tuesday Jun 12 |
| running road/trails warm up/down 51:00 [2] 8.1 km (6:18 / km) +40m 6:09 / km | |
| ahr:124 weight:2lbs |
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| running road/trails intervals (track) 12:00 [5] 3.4 km (3:32 / km) | |
| ahr:160 max:173 shoes: Nike |
| 6*2 min (550 to 600 m)/60"
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| gym ex & stretching 4:00 [1] | |
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Monday Jun 11 |
| running road/trails warm up/down 31:00 [1] 4.5 km (6:53 / km) | |
| shoes: Saucony |
| to and from mapping place |
| Unspecified 20:00 [1] ** 1 km (20:00 / km) +20m 18:11 / km | |
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| some more map touch-ups for Stars Sprint champs |
Sunday Jun 10 |
| running road/trails warm up/down 23:00 [2] 4 km (5:45 / km) | |
| shoes: Nike |
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| running road/trails 12:00 [5] 2 km (6:00 / km) +25m 5:39 / km | |
| weight:6lbs |
| test run one of the sprints for our July club event.no map just memory. |
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| C • Memory training 2 |
| gym ex & stretching 4:00 [1] | |
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Saturday Jun 9 |
| running road/trails warm up/down 26:16 [1] 4.5 km (5:50 / km) | |
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| felt pain on my right knee. not good just a week before the trials. hmm |
| running road/trails race 10:44 [5] 3 km (3:35 / km) vdot: 54.3 | |
| ahr:158 max:167 slept:6.0 |
| hmm |
| gym ex & stretching 4:00 [1] | |
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Friday Jun 8 |
| Unspecified (map updates) 30:00 [1] 1 km (30:00 / km) | |
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| preparing map for Stars sprint champs |
| running road/trails warm up/down 10:00 [1] 1.5 km (6:40 / km) | |
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Thursday Jun 7 |
| running road/trails warm up/down 50:00 [2] 8 km (6:15 / km) +40m 6:06 / km | |
| shoes: Saucony |
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| running road/trails intervals 20:00 [5] 6 km (3:20 / km) +70m 3:09 / km | |
| ahr:160 max:170 weight:1lbs shoes: Saucony |
| 10*2 min,w/60" |
| gym ex & stretching 5:00 [1] | |
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Wednesday Jun 6 |
| gym ex & stretching 4:00 [1] | |
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| running road/trails 53:00 [1] 9 km (5:53 / km) +40m 5:46 / km | |
| shoes: Saucony |
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Tuesday Jun 5 |
| Note | |
| (rest day) |
| evening meeting with KW minor sports club presidents, so used this day as a rest day. knee hurting a bit |
| gym ex & stretching 10:00 [1] | |
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Monday Jun 4 |
| biking (indoor) 50:00 [1] | |
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| while watching Sens-Ducks game |
Sunday Jun 3 |
| running road/trails warm up/down 8:00 [1] 0.5 km (16:00 / km) | |
| slept:7.0 |
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| orienteering warm up/down 21:00 [2] *** 2.5 km (8:24 / km) +25m 8:00 / km | |
| ahr:122 spiked:3/5c shoes: Olway |
| first 5 controls I used them as warm up ( poor mapped vegetation, others etc..) |
| orienteering race 1:08:00 [3] *** 10 km (6:48 / km) +250m 6:03 / km | |
| ahr:136 max:155 spiked:19/20c shoes: Olway |
| pick up the pace. felt decent good. |
| gym ex & stretching 4:00 [1] | |
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Saturday Jun 2 |
| running road/trails warm up/down 22:00 [1] 3.5 km (6:17 / km) +20m 6:07 / km | |
| ahr:115 shoes: Nike |
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| running road/trails intervals 12:00 [4] 3.5 km (3:26 / km) +25m 3:19 / km | |
| ahr:150 shoes: Nike |
| 12*1 min w/30 sec. |
| Unspecified 10:00 [2] | |
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| now that was some dancing at the party worth recording |
Friday Jun 1 |
| running road/trails 26:00 [2] 4.5 km (5:47 / km) +25m 5:37 / km | |
| shoes: Nike |
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| gym ex & stretching 4:00 [1] | |
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| biking (indoor) 7:00 [1] | |
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