Friday Mar 30 |
 | running road/trails 1:00:00 [2] 11.5 km (5:13 / km) +50m 5:06 / km | |
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| gym ex & stretching 6:00 [1] | |
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Thursday Mar 29 |
| running road/trails warm up/down 45:00 [1] 7 km (6:26 / km) +30m 6:18 / km | |
| slept:6.0 weight:2lbs |
| in Waterloo Park |
| running road/trails intervals (hills) 10:00 [4] 3 km (3:20 / km) +110m 2:49 / km | |
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| is hard to train hard |
| gym ex & stretching 5:00 [1] | |
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Wednesday Mar 28 |
| running road/trails 1:00:00 [2] 9 km (6:40 / km) +30m 6:33 / km | |
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| Waterloo park-Laurel creek |
Tuesday Mar 27 |
| running road/trails warm up/down 50:00 [1] 8 km (6:15 / km) +20m 6:10 / km | |
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| gym ex & stretching 5:00 [1] | |
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| running road/trails intervals (track) 13:00 [5] 4 km (3:15 / km) | |
| ahr:160 max:172 |
| 10*400 m ( 79" to 76" ).
Icing knee late at night |
Monday Mar 26 |
| gym ex & stretching 4:00 [1] | |
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| biking (indoor) 22:00 [1] | |
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Sunday Mar 25 |
| running road/trails warm up/down 35:00 [1] ** 3 km (11:40 / km) +25m 11:12 / km | |
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| coaching couple novices on HF map |
| orienteering 40:00 [2] **** 4 km (10:00 / km) +35m 9:35 / km | |
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| some knee pain |
| gym ex & stretching 5:00 [1] | |
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Saturday Mar 24 |
| running road/trails warm up/down 12:00 [0] 1.5 km (8:00 / km) +10m 7:45 / km | |
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| orienteering race 1:04:00 [4] *** 9 km (7:07 / km) +40m 6:57 / km | |
| spiked:20/23c slept:7.0 |
| Thomass race.. cool
knee hurt a bit in the afternoon |
| gym ex & stretching 6:00 [1] | |
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Friday Mar 23 |
| biking (indoor) 37:00 [1] | |
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| gym ex & stretching 6:00 [1] | |
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Thursday Mar 22 |
| running road/trails 32:00 [1] 4.5 km (7:07 / km) +30m 6:53 / km | |
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| checking Monarch Woods. nice. together with Filsinger park will make for a triple-header sprints. |
| gym ex & stretching 5:00 [1] | |
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Wednesday Mar 21 |
| biking (indoor) 15:00 [1] | |
| (rest day) |
| knee still sore |
| gym ex & stretching 5:00 [1] | |
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| focus on knee |
Tuesday Mar 20 |
| running road/trails warm up/down 41:00 [1] 6 km (6:50 / km) | |
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| running road/trails intervals (track) 15:00 [5] 4.5 km (3:20 / km) | |
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| min On --- min Off |
| gym ex & stretching 7:00 [1] | |
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| knee sore |
Monday Mar 19 |
| running road/trails 32:00 [1] 4.5 km (7:07 / km) +120m 6:16 / km | |
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| checking out Zeller woods |
| gym ex & stretching 5:00 [1] | |
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| knee a bit sore |
Sunday Mar 18 |
| orienteering warm up/down 1:15:00 [2] 6.5 km (11:32 / km) +30m 11:17 / km | |
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| installing/taking down controls and "coaching" couple of juniors before and after today's Thomass |
Saturday Mar 17 |
| x-country skiing 42:00 [1] 7.5 km (5:36 / km) +30m 5:29 / km | |
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| still found some frozen snowand ..enjoyed it |
| running road/trails 40:00 [1] 6 km (6:40 / km) +40m 6:27 / km | |
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| gym ex & stretching 4:00 [1] | |
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| knee hurting a bit |
Thursday Mar 15 |
| x-country skiing 52:00 [1] 10 km (5:12 / km) +40m 5:06 / km | |
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| probably the last skiing for the season in KW |
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| C • Varierty 2 |
| x-country skiing tempo 21:00 [4] 5 km (4:12 / km) +30m 4:05 / km | |
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| 9*~550 m |
| gym ex & stretching 7:00 [1] | |
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| orienteering 56:00 [3] 8.5 km (6:35 / km) +30m 6:28 / km | |
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| went with Val to test run the thomass..hard to say it might be faster and I might change a bit there. nice though.!! |
Wednesday Mar 14 |
| biking (indoor) 1:05:00 [1] | |
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| gym ex & stretching 30:00 [1] | |
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Tuesday Mar 13 |
| x-country skiing (skating 95 %) 1:11:00 [2] 14 km (5:04 / km) | |
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| about 12' of this was technique close to the end |
| x-country skiing 14:00 [5] 5 km (2:48 / km) | |
| weight:3lbs |
| 14* 1 min ( ~370m) |
| gym ex & stretching 7:00 [1] | |
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| knee a bit sore |
| Unspecified warm up/down 2:10:00 [1] 8 km (16:15 / km) +40m 15:51 / km | |
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| PM snowshoes, ribbonning, and 5 min jogg at the end |
Monday Mar 12 |
| eliptical trainer 40:00 [1] 4 km (10:00 / km) | |
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| gym ex & stretching 14:00 [1] | |
| slept:8.5 |
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| running road/trails 57:00 [2] 8.5 km (6:42 / km) +50m 6:31 / km | |
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| afternoon run |
Sunday Mar 11 |
| x-country skiing 2:05:00 [3] 32 km (3:54 / km) +100m 3:51 / km | |
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| niceee |
| gym ex & stretching 7:00 [1] | |
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| running road/trails 42:00 [2] 6 km (7:00 / km) | |
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Friday Mar 9 |
| x-country skiing 1:06:00 [2] 14.5 km (4:33 / km) +150m 4:20 / km | |
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| 70 % skating/30% classic |
| running road/trails 27:00 [2] 5 km (5:24 / km) +40m 5:12 / km | |
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| gym ex & stretching 5:00 [1] | |
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Thursday Mar 8 |
| gym ex & stretching 5:00 [1] | |
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| x-country skiing 1:01:00 [2] 10 km (6:06 / km) | |
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| some drills , some exercises |
| x-country skiing intervals (skating) 13:00 [4] 4.5 km (2:53 / km) | |
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| 10*450 m.. pretty good work-out |
Wednesday Mar 7 |
| x-country skiing 1:10:00 [1] 10.5 km (6:40 / km) +40m 6:33 / km | |
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| decent conditions but just took it easy |
| gym ex & stretching 4:00 [1] | |
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Tuesday Mar 6 |
| running road/trails warm up/down (indoor track) 27:00 [2] 4.5 km (6:00 / km) | |
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| running road/trails intervals (indoor track) 14:00 [5] 4 km (3:30 / km) | |
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| 4 * 1000m (3.32,3.32,3.31,3.29) |
| gym ex & stretching 5:00 [1] | |
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Monday Mar 5 |
| eliptical trainer 20:00 [1] 2.5 km (8:00 / km) | |
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| too cold outside |
| biking (indoor) 26:00 [1] | |
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| gym ex & stretching 6:00 [1] | |
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Sunday Mar 4 |
| running road/trails 1:00:00 [1] 8 km (7:30 / km) +20m 7:24 / km | |
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| checking out the area for thomass. have to reschedule |
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| C • hilton falls 2 |
| gym ex & stretching 4:00 [1] | |
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Friday Mar 2 |
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| Event: BOK/US Team Umstead 007
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| running road/trails 1:09:00 [2] 10.5 km (6:34 / km) +25m 6:30 / km | |
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| slush -n- snow |
| eliptical trainer 12:00 [1] 1 km (12:00 / km) | |
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| gym ex & stretching 6:00 [1] | |
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