Wednesday Jan 31 |
 | gym ex & stretching 25:00 [1] | |
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| x-country skiing 56:00 [2] 10.5 km (5:20 / km) +30m 5:15 / km | |
| slept:4.5 |
| quite cold but good to be out there |
Tuesday Jan 30 |
| gym ex & stretching 12:00 [1] | |
| slept:1.0 |
| working nites this week.yuck |
| running road/trails warm up/down 28:00 [1] 4.5 km (6:13 / km) | |
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| x-country skiing (skating) 1:11:00 [2] 15.5 km (4:35 / km) +40m 4:31 / km | |
| slept:4.0 |
| great conditions again tonite. even with the lack of sleep decided was too nice to make it too short |
| x-country skiing tempo 29:00 [4] 7 km (4:09 / km) | |
| ahr:151 max:165 weight:6lbs |
| 2 loops*3.5 k (15.04 w/HR 146 and 13.46 w HR 157)
nice evening!!!
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Monday Jan 29 |
| running road/trails 55:00 [2] 7 km (7:51 / km) +25m 7:43 / km | |
| weight:5lbs |
| in snow deep about 15 cm |
| biking (indoor) 15:00 [1] | |
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| gym ex & stretching 5:00 [1] | |
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Sunday Jan 28 |
| running road/trails warm up/down 15:00 [1] 2 km (7:30 / km) | |
| slept:7.0 |
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| orienteering race 46:00 [4] *** 8 km (5:45 / km) +110m 5:23 / km | |
| ahr:161 max:190 spiked:14/16c |
| Thomass race. yeap ..another win.. this time I was pushing harder. Stars got some good scoring and won also the women race ( Maija come second overall ). quite cold at the start, and snow on the ground. nice course setting,however the map need lots of work |
| x-country skiing (classic) 50:00 [2] 8 km (6:15 / km) +60m 6:01 / km | |
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| enjoying again SW |
| gym ex & stretching 12:00 [1] | |
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| knee hurt a bit after todays Thomass |
Saturday Jan 27 |
| gym ex & stretching 6:00 [1] | |
| slept:7.5 |
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| x-country skiing (classic) 1:27:00 [2] 14.5 km (6:00 / km) +120m 5:46 / km | |
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| nice day out there. very nice @ S.W. |
Friday Jan 26 |
| x-country skiing 38:00 [2] 6.5 km (5:51 / km) | |
| slept:6.0 weight:8lbs |
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| x-country skiing (interval) 8:00 [4] 2 km (4:00 / km) | |
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| gym ex & stretching 8:00 [1] | |
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Thursday Jan 25 |
| Note | |
| (sick) (rest day) |
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Wednesday Jan 24 |
| gym ex & stretching 26:00 [1] | |
| slept:6.5 (sick) (rest day) |
| still sore throat today |
| biking 21:00 [2] | |
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| indoor |
Tuesday Jan 23 |
| x-country skiing (40 % classic, 60% skating) 1:25:00 [2] 16 km (5:19 / km) +50m 5:14 / km | |
| slept:6.5 |
| very good conditions tonite. lots of people there. |
| gym ex & stretching 5:00 [1] | |
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Monday Jan 22 |
| biking 33:00 [1] | |
| slept:7.5 |
| wanted to stay indoor and have a rest , maybe I'll recover |
| gym ex & stretching 12:00 [1] | |
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| after |
Sunday Jan 21 |
| gym ex & stretching 6:00 [1] | |
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| x-country skiing 1:07:00 [2] 13.5 km (4:58 / km) +40m 4:53 / km | |
| slept:9.5 (sick) |
| cold and again head ache. condition were good.. too bad i feel still sick |
Saturday Jan 20 |
| x-country skiing (skating 95 %) 59:00 [2] 11.5 km (5:08 / km) +60m 5:00 / km | |
| ahr:128 slept:7.5 (sick) |
| Good skiing conditions but chilly.cold maybe is coming back.. hope not. |
| running road/trails 18:00 [3] 3 km (6:00 / km) | |
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| after ski |
Friday Jan 19 |
| x-country skiing 1:20:00 [2] 13 km (6:09 / km) +40m 6:04 / km | |
| slept:7.0 weight:8lbs |
| conditions were good today |
| gym ex & stretching 5:00 [1] | |
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Thursday Jan 18 |
| x-country skiing (skating) 50:00 [2] 10 km (5:00 / km) | |
| slept:6.5 weight:8lbs (injured) |
| just Ok conditions , enjoyable though. knee ?? hmmm. |
| gym ex & stretching 5:00 [1] | |
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Wednesday Jan 17 |
| gym ex & stretching 20:00 [1] | |
| slept:6.0 weight:10lbs |
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| running road/trails 27:00 [2] 4.5 km (6:00 / km) | |
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| regardless of sore throat, could not stand another day, so i went out @ nite for a short jog |
Tuesday Jan 16 |
| gym ex & stretching 5:00 [1] | |
| slept:6.0 (injured) (sick) (rest day) |
| cold not gone, some head ache, and the usual knee. |
| biking 20:00 [1] | |
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| indoor |
Monday Jan 15 |
| gym ex & stretching 16:00 [1] | |
| slept:6.0 (injured) (sick) (rest day) |
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Sunday Jan 14 |
| Note | |
| (sick) |
| Stars training went fine today. 17 people out. Nice. Hope everyone enjoyed their part. |
| eliptical trainer 10:00 [1] | |
| slept:8.0 weight:146lbs (injured) |
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| biking 31:00 [1] | |
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| indoor while watching WOC 2001 short dist |
| gym ex & stretching 5:00 [1] | |
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Saturday Jan 13 |
| Unspecified (hanging ribons) 35:00 [1] 2.5 km (14:00 / km) | |
| (sick) |
| a bit of mapping, hanging some ribons for tommorow Stars training . cold , but not yet ?? frustrating |
| gym ex & stretching 5:00 [1] | |
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Friday Jan 12 |
| Note | |
| slept:6.5 (sick) |
| yeap..sore throat , and probably more to come.. |
| biking 15:00 [1] | |
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| while watching mens relay WOC 2001. |
| gym ex & stretching 5:00 [1] | |
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Thursday Jan 11 |
| Unspecified (field checking) 15:00 [1] 1 km (15:00 / km) | |
| slept:5.5 weight:147lbs (injured) (sick) |
| spent more time there, only 15 min as activity.
a sore throat coming ?? |
| jogging warm up/down 22:00 [1] 4 km (5:30 / km) | |
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| warm up & down, and in between some indoor intervals |
| running road/trails intervals 6:00 [4] 1.5 km (4:00 / km) | |
| max:166 |
| some shorter intervals ( about 7 ) with Tri-City. |
| gym ex & stretching 6:00 [1] | |
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| for my poor knee |
Wednesday Jan 10 |
| Unspecified (field checking) 20:00 [1] 1 km (20:00 / km) | |
| slept:6.0 (injured) |
| more mapping.. even colder and snow on the ground. spent more time there but only 20 min to be counted as activity |
| jogging warm up/down 25:00 [1] 4 km (6:15 / km) | |
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| gym ex & stretching 24:00 [1] | |
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Tuesday Jan 9 |
| Unspecified (field checking) 15:00 [1] 1 km (15:00 / km) | |
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| some updates on Waterloo park for a training session this weekend ( more time out there but only 15 min as activity to be counted ).Cold and almost dark |
| jogging warm up/down 26:00 [1] 4 km (6:30 / km) | |
| slept:7.0 (injured) |
| some running around in 2-3cm of snow after mapping. dark. |
| gym ex & stretching 4:00 [1] | |
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| knee is in more pain after Sunday thomass..hmm.. |
| biking 18:00 [1] | |
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| indoor |
Monday Jan 8 |
| gym ex & stretching 28:00 [1] | |
| slept:6.5 weight:149lbs (injured) (rest day) |
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Sunday Jan 7 |
| jogging warm up/down 5:00 [1] | |
| slept:7.0 |
| before Thomass. |
| orienteering race 45:00 [3] **** 7 km (6:26 / km) +210m 5:35 / km | |
| spiked:13/19c (injured) |
| won the race today, due to (mostly) a weak field..GHO gang was not there,neither Laszlo,Bob M. did a great job in setting the course,so despite a sloopy orienteering( maybe 5 min of mistakes) and a painfull knee for almost half of the race I won..had to work hard after I caught the defending champ-Eugene "after" last control. Knee start hurting soon on downhills, I did not push and end up, I would say, with a medium-good race.Lots of Stars there, fun and a nice day overall. |
| gym ex & stretching 5:00 [1] | |
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Saturday Jan 6 |
| biking 19:00 [1] | |
| slept:6.0 weight:148lbs |
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| gym ex & stretching 5:00 [1] | |
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Friday Jan 5 |
| gym ex & stretching 28:00 [1] | |
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| running road/trails 27:00 [3] 5.5 km (4:55 / km) | |
| slept:6.5 (injured) |
| dark, brisk run, no walk ..knee ?? minor pain |
| eliptical trainer 10:00 [1] | |
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| tested the knee on eliptical t. ... hmmm?? |
| Note | |
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| kind of finished entering the 2006 activitiesprior to start logging here ( Oct 10/2006).. |
Thursday Jan 4 |
| jogging warm up/down 35:00 [2] 5 km (7:00 / km) | |
| ahr:125 slept:6.5 weight:147lbs |
| include the 200 m recovery in between (~100 " ) |
| running road/trails intervals 10:00 [5] 3 km (3:20 / km) | |
| ahr:160 max:176 |
| 5*600 m on the track (2.08,2.06,2.03,2.01,2.00) total is 10.18 , but listed 10.00 just for fun |
| gym ex & stretching 10:00 [1] | |
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| biking 16:00 [2] | |
| ahr:120 |
| indoor ..after |
Wednesday Jan 3 |
| jogging 18:00 [1] 3 km (6:00 / km) | |
| slept:6.0 |
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| gym ex & stretching 28:00 [1] | |
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| Note | |
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| Today felt the knee tired, some pain too.. decided not to run ( however was sunny and plus 5°C), so... |
Tuesday Jan 2 |
| jogging warm up/down 25:00 [1] 4 km (6:15 / km) | |
| slept:6.0 weight:147lbs |
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| running road/trails race 12:00 [5] 3.14 km (3:49 / km) vdot: 50.6 | |
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| another Cooper test. about plus 4 °C, so I said why not ? |
| biking 22:00 [1] | |
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| indoor. nice. after track |
| gym ex & stretching 5:00 [1] | |
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Monday Jan 1 |
| biking warm up/down 22:00 [1] | |
| slept:6.0 weight:148lbs (injured) |
| indoor |
| running road/trails 36:00 [2] 6 km (6:00 / km) +20m 5:54 / km | |
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| every 12 min inserted 1 min walk.. some 10-15 sec pain around the knee, 2-3 times.. knee probably tired. |
| gym ex & stretching 5:00 [1] | |
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