Tuesday Sep 30 |
 | running road/trails warm up/down 43:00 [2] 4.5 km (9:33 / km) +30m 9:15 / km | |
| |
| w/Alin |
| running road/trails intervals (track) 15:00 [5] 4 km (3:45 / km) | |
| |
| 4*1000 m every 5 min (3.39,3.31,3.27,3.20). Alin did 3*800- which was good to have someone on the side |
Monday Sep 29 |
| running road/trails 46:00 [2] 9 km (5:07 / km) +30m 5:02 / km | |
| shoes: salomon |
| to and from the bank |
Sunday Sep 28 |
| running road/trails warm up/down 17:00 [1] 3 km (5:40 / km) +15m 5:32 / km | |
| shoes: ice bugs |
| |
| orienteering race 1:38:00 [4] **** 15.5 km (6:19 / km) +250m 5:51 / km | |
| shoes: ice bugs |
| had some great time , and some.. quite bad. need more events prior to a big race if still want to run M21, (instead of just organizing -or being sick). satisfied for the pace and 4/5 of the race |
Saturday Sep 27 |
| running road/trails warm up/down 20:00 [1] 3.5 km (5:43 / km) +40m 5:24 / km | |
| |
| for the middle dist. didn't fell well today |
| orienteering race 52:00 [3] ***** 7.5 km (6:56 / km) +120m 6:25 / km | |
| |
| feeling the last effects of the sickness - about 6 min mistakes but very slow, 3rd gear today |
Friday Sep 26 |
| |
| Event: North American Championships
|
| running road/trails warm up/down 26:00 [1] 4 km (6:30 / km) +40m 6:11 / km | |
| slept:5.0 shoes: Nike |
| warm ups for the 2 sprints at NAOC |
| orienteering race 13:00 [4] ** 2.5 km (5:12 / km) +55m 4:41 / km | |
| shoes: Nike |
| first stage - easy course setting. started first and on a 4 feet tall grass could not see one control..like extra 45 sec searching around..but running M35 certainly helped |
| orienteering race 19:00 [5] *** 3.5 km (5:26 / km) +55m 5:02 / km | |
| shoes: ice bugs |
| better pace, better result on a slightly better course setting. won the M35, but 3 min behing overall on the longest course |
Tuesday Sep 23 |
| running road/trails warm up/down 24:00 [2] 4.65 km (5:10 / km) +75m 4:47 / km | |
| shoes: salomon |
| in Monarch Woods w/Alin |
| running road/trails intervals 5:00 [5] 1.35 km (3:42 / km) +25m 3:23 / km | |
| shoes: salomon |
| 1 lap fast. still some coughing after actaul time was 4.42..not bad ..Alin few seconds back |
| Note | |
| |
| Emma also stopped by tonite to have a slice of H.B-day cake |
Monday Sep 22 |
| gym ex & stretching 5:00 [1] | |
| (rest day) |
| still don't feel well |
| |
| C • Is everyone gonna be sick at this race???!! 2 |
Sunday Sep 21 |
| running road/trails warm up/down 11:00 [1] 1.5 km (7:20 / km) | |
| shoes: ice bugs |
| near Cambridge, with a handfull of Stars |
| orienteering 31:00 [3] *** 4.5 km (6:53 / km) +50m 6:32 / km | |
| shoes: ice bugs |
| taking alternative leads with David |
Saturday Sep 20 |
| running road/trails 22:00 [1] 3.5 km (6:17 / km) +15m 6:09 / km | |
| shoes: salomon |
| |
| running road/trails intervals 10:00 [4] 3 km (3:20 / km) +15m 3:15 / km | |
| shoes: salomon |
| sore throat still around ..10* 1 min w/30 sec jog |
Thursday Sep 18 |
| running road/trails warm up/down 25:00 [1] 4 km (6:15 / km) | |
| |
| after some long hours today at work, not much time for training , plus having some left over sore throat |
| running road/trails intervals (track) 15:00 [4] 4 km (3:45 / km) | |
| |
| plan was to do some tempos , but started as tempo (lev 3) and finished as intervals (4.03,3.47,3.38,3.25) with 200m and 65-70 sec in between |
Wednesday Sep 17 |
| eliptical trainer 5:00 [1] 0.5 km (10:00 / km) | |
| |
| |
| running road/trails 26:00 [1] 4 km (6:30 / km) +15m 6:23 / km | |
| shoes: salomon |
| easy running ( or attempts ). last nite i could not sleep .. big head ache..i hope this ..stuff goes away asap |
| gym ex & stretching 4:00 [1] | |
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Sunday Sep 14 |
| running road/trails 28:00 [1] 5 km (5:36 / km) +10m 5:33 / km | |
| shoes: Nike |
| on a humid day, w/Alin and Val in Laurel.. sweating again.. still not feeling good. ughh... |
Saturday Sep 13 |
| Note | |
| slept:5.0 |
| just a running nose today.. not running for me |
Thursday Sep 11 |
| running road/trails 26:00 [2] 4.7 km (5:32 / km) +25m 5:23 / km | |
| shoes: salomon |
| |
| running road/trails tempo 19:00 [3] 4.2 km (4:31 / km) +40m 4:19 / km | |
| shoes: salomon |
| the usual loop in the neighborhood.. sweating like.. falcon know's |
Wednesday Sep 10 |
| running road/trails 34:00 [1] 5.5 km (6:11 / km) +180m 5:19 / km | |
| shoes: salomon |
| at Zellers woods with Val, easy run. hope to get over this cold soon. |
| |
| C • Get well soon! 2 |
Tuesday Sep 9 |
| biking (indoor) 31:00 [1] | |
| (rest day) |
| worth of 10 k, sweating just a bit.. cold not better or worse..yet |
Monday Sep 8 |
| Note | |
| slept:6.0 (sick) (rest day) |
| coming with a cold after the weekend. grrr |
Sunday Sep 7 |
| orienteering 45:00 [1] 5 km (9:00 / km) +50m 8:34 / km | |
| shoes: ice bugs |
| same as yesterday , except that today was a rainy/drizzle stuff |
Saturday Sep 6 |
| orienteering 1:40:00 [1] 9 km (11:07 / km) +200m 10:00 / km | |
| shoes: salomon |
| setting up flags/taking down and other stuff related for the Stars Challenge event |
| |
| C • Thank You! 2 |
Wednesday Sep 3 |
| running road/trails 24:00 [2] 4 km (6:00 / km) +15m 5:53 / km | |
| shoes: salomon |
| managed to squeeze a short evening run w/Alin between preparing maps for the weekend.yeay. |
Tuesday Sep 2 |
| running road/trails warm up/down 38:00 [2] 7 km (5:26 / km) +30m 5:19 / km | |
| shoes: Nike |
| in Bechtel, includes also some diagonals on the soccer field |
| running road/trails tempo 14:00 [4] 3.5 km (4:00 / km) +50m 3:44 / km | |
| shoes: Nike |
| |
Monday Sep 1 |
| running road/trails 1:02:00 [3] 11.5 km (5:23 / km) +180m 5:00 / km | |
| |
| Wasaga B. prov park.. another nice morning run a bit easier then yesterday |
| Unspecified 40:00 [1] *** 3 km (13:20 / km) +70m 11:56 / km | |
| shoes: ice bugs |
| more map updates at mansfield on the way back home |