Tuesday Jul 31 |
 | running road/trails warm up/down 32:00 [2] 6 km (5:20 / km) | |
| (rest day) shoes: Nike |
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| C • Are you resting in your Nike s... 4 |
Sunday Jul 29 |
| orienteering race 2:11:00 [3] ***** 16 km (8:11 / km) +300m 7:29 / km | |
| shoes: Olway |
| intensity was 4 for the first 40 min, then got to level 3. the biggest dissapointment was route choice going to 8 ( lost about 5-6 min, plus energy lost on a tough running ). felt tired after that for a while , but definitely enjoyed the terrain as I was running alone, almost the whole course. 5th overall, but an less then average performance ( mostly due to that route choice which made me feel bad for the rest of the course- up to there I was pretty much were I suposse to be ). |
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| C • lazlo 2 |
| running road/trails warm up/down 7:00 [2] 1 km (7:00 / km) | |
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| no warm down.. some cramps during the course, just about OK at the end , but cramps later. hmmm. |
Saturday Jul 28 |
| running road/trails warm up/down 24:00 [2] 4 km (6:00 / km) +40m 5:43 / km | |
| max:165 shoes: Olway |
| quite a story..i thought i gonna miss my start so i rushed to the start, even i ran a probably zone 5 for few minutes, and end up starting , before !!! my regular start..totally my fault. end up dq..oh well i have not done this before. |
| orienteering race 49:00 [4] ***** 6 km (8:10 / km) +100m 7:32 / km | |
| max:172 spiked:12/16c shoes: Olway |
| had a good race till 8 when I thought i'm running too slow, end up with 15 min mistakes the next 2 controls, then paked and jogged towards the finish, with no major time lost. dq-ed for starting ..too early. |
Friday Jul 27 |
| running road/trails warm up/down 15:00 [1] 2.3 km (6:31 / km) +25m 6:11 / km | |
| shoes: Saucony |
| in the morning before model event at Eb's Trail |
| orienteering 22:00 [2] **** 2.2 km (10:00 / km) +40m 9:10 / km | |
| shoes: Saucony |
| the model event.. glad I had a chance to go out |
| running road/trails warm up/down 16:00 [1] 2.5 km (6:24 / km) | |
| shoes: Saucony |
| before sprint COC champs..not enough time to warm up |
| orienteering race 15:00 [5] *** 3 km (5:00 / km) +30m 4:46 / km | |
| ahr:161 max:187 shoes: Saucony |
| end up in 5th place, but about 80 sec from winner. quite fast, despite lack of sprint starts this year. |
| gym ex & stretching 5:00 [1] | |
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Wednesday Jul 25 |
| Unspecified 12:00 [1] 1 km (12:00 / km) | |
| (rest day) shoes: Saucony |
| while teaching some skills to a new orienteer. need it another rest day anyway |
Tuesday Jul 24 |
| Note | |
| (sick) (rest day) |
| sick or just tired..don't know..that's what i need this week. last year I got sick in the week prior to selection races. crap. |
Monday Jul 23 |
| running road/trails warm up/down 20:00 [1] 3.2 km (6:15 / km) +15m 6:06 / km | |
| shoes: Nike |
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| orienteering 23:00 [4] 4.8 km (4:47 / km) +15m 4:43 / km | |
| shoes: Nike |
| sprint training at U of W |
| gym ex & stretching 4:00 [1] | |
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Sunday Jul 22 |
| Unspecified 3:00:00 [1] 10 km (18:00 / km) +250m 16:00 / km | |
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| map checking and updates near Durham.more time there , but 180 is about right to be logged. |
| orienteering 15:00 [1] 2 km (7:30 / km) +40m 6:49 / km | |
| shoes: Saucony |
| some running between updates on maps. altogether a succesfull day near Durham |
Saturday Jul 21 |
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| Event: Canadian Championships 2007 Saskatchewan
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| Note | |
| (rest day) |
| another long day at work. need a long time off next month, right ? followed by more drawing on Ontario champ maps, at home. i guess i'm tapering. |
Thursday Jul 19 |
| running road/trails warm up/down 29:00 [2] 5 km (5:48 / km) | |
| shoes: Saucony |
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| orienteering tempo 24:00 [4] 5 km (4:48 / km) +20m 4:42 / km | |
| shoes: Saucony |
| 2 sprints at U of g.nice course setting by Mick.thx |
| gym ex & stretching 4:00 [1] | |
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Wednesday Jul 18 |
| running road/trails 21:00 [1] 3.5 km (6:00 / km) +15m 5:52 / km | |
| shoes: Saucony |
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| running road/trails tempo 24:00 [3] 5.5 km (4:22 / km) +35m 4:14 / km | |
| ahr:132 max:140 shoes: Saucony |
| lower level for tempo but that was the plan. 2*12' |
Tuesday Jul 17 |
| running road/trails warm up/down 35:00 [1] 5.4 km (6:29 / km) | |
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| running road/trails intervals (track) 11:00 [5] 3.6 km (3:03 / km) | |
| max:164 |
| 12*300m between 58 to 54" (w.avg 56/57). had to cut it short due to OO board evening meeting I have to attend. but I think that was enough regardless |
Monday Jul 16 |
| Unspecified 1:00:00 [1] *** 5.5 km (10:55 / km) +120m 9:50 / km | |
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| map checking and updates for Ontario's long. more time there, however pretty fair to log a 100 min. got home at 10.30 pm. a bit tired |
Sunday Jul 15 |
| running road/trails 48:00 [1] 8 km (6:00 / km) +30m 5:53 / km | |
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| installing flags and units for Stars sprints. quite accurate the time |
| running road/trails warm up/down 30:00 [2] 5 km (6:00 / km) | |
| shoes: Saucony |
| and between the Stars sprints(done in the evening) |
| orienteering 26:00 [5] ** 5.5 km (4:44 / km) +70m 4:27 / km | |
| ahr:148 max:159 shoes: Saucony |
| in the evening ran Stars sprints, for a hard work out.even if HR went to only 159 I gonna consider a 5 intensity. did one little 10 sec mistake. took the approach of trying to read the map even if I knew exactly where controls are. 10.55 and 14.42. good effort in the morning by a lot of people |
| gym ex & stretching 4:00 [1] | |
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Saturday Jul 14 |
| Note | |
| (rest day) |
| Probably another forced rest day. another 11h or so of work , and more prep for tommorow.unlikely I will be ready to do anything else, since the light bulb on my head lamp is ..gone |
| running road/trails 44:00 [2] * 8 km (5:30 / km) +25m 5:25 / km | |
| shoes: Saucony |
| well, I managed to squeeze something today. went our late to hang ribbons for tommorow. |
Friday Jul 13 |
| Note | |
| slept:4.0 (rest day) |
| after a 12h shift, I had to work another 5 preparing stuff for Stars Champs. 2 am is not a time for training, so "packed " & sleep |
Thursday Jul 12 |
| running road/trails warm up/down 33:20 [1] 5.4 km (6:10 / km) +50m 5:54 / km | |
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| before orienteering, in between intervals and cool down. |
| orienteering 13:00 [3] ** 2.5 km (5:12 / km) +30m 4:54 / km | |
| ahr:126 max:140 |
| testing first sprint for the weekend |
| running road/trails intervals 8:40 [5] 2.6 km (3:20 / km) +45m 3:04 / km | |
| max:195 |
| 3*1 loop in Bechtel (2.52,2.53,2.54 ) every 8 min |
Wednesday Jul 11 |
| orienteering 32:00 [3] ** 5.5 km (5:49 / km) +15m 5:44 / km | |
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| checking portions of the map, and then test running at lower speed one sprint for this weekend (17') |
Tuesday Jul 10 |
| running road/trails warm up/down 49:00 [2] 9 km (5:27 / km) | |
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| C • Sunday 2 |
| running road/trails (track) 21:00 [1] 4 km (5:15 / km) | |
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| the easy part of the work out |
| running road/trails intervals (track) 11:00 [5] 4 km (2:45 / km) | |
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| strides on the straights, aprox 40*100m |
| gym ex & stretching 4:00 [1] | |
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Sunday Jul 8 |
| Unspecified (map updates) 40:00 [1] 2 km (20:00 / km) +15m 19:17 / km | |
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| as a warm up for the run |
| running road/trails warm up/down 1:09:13 [2] 11 km (6:18 / km) +65m 6:07 / km | |
| ahr:124 shoes: Nike |
| before , in between and after tempos. weight was minus 1 at the end. can not enter it |
| running road/trails tempo 53:47 [4] 14 km (3:50 / km) +80m 3:44 / km | |
| max:169 shoes: Nike |
| same last like Sunday.6.43/w140,10.43/w149,18.41/w159(la mie 3.43,3.45,3.48,3.44,3.41;la mile 5.58,6.00,6.02 ) 18.41 la 5 mii, 10.45/w152,6.54/w148.was slighlty faster . maybe rain or just me .intensity level could be 4.5 |
| gym ex & stretching 5:00 [1] | |
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Friday Jul 6 |
| Unspecified 1:10:00 [1] *** 3 km (23:20 / km) +80m 20:35 / km | |
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| map checking and updates for Ont. more time spend there, however only 70 min as exercise |
Thursday Jul 5 |
| running road/trails warm up/down 54:30 [2] 9.7 km (5:37 / km) +40m 5:30 / km | |
| shoes: Saucony |
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| running road/trails intervals 17:30 [5] 5.3 km (3:18 / km) +100m 3:01 / km | |
| ahr:155 max:170 shoes: Saucony |
| same as last Thu in Bechtel 6 loops this time (2.56,2.45/w 155AHR,2.58/w155,2.58/w153,2.52/156,2.54/w155) |
| gym ex & stretching 4:00 [1] | |
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Wednesday Jul 4 |
| gym ex & stretching 5:00 [1] | |
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| running road/trails warm up/down 18:00 [1] 3 km (6:00 / km) +10m 5:54 / km | |
| shoes: Saucony |
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| running road/trails tempo 30:00 [3] 6.5 km (4:37 / km) +50m 4:27 / km | |
| ahr:133 max:148 shoes: Saucony |
| 7 songs , therefore 6 walks -of 3-5 secs, longer loop in neighbourhood |
Tuesday Jul 3 |
| running road/trails warm up/down 1:01:45 [1] 10.5 km (5:53 / km) +60m 5:43 / km | |
| shoes: Nike |
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| C • Stars Sprint Championships 3 |
| running road/trails intervals (track) 9:15 [5] 3 km (3:05 / km) | |
| slept:6.0 weight:3lbs shoes: Nike |
| 6*500m (95,91,91,93,91,94) |
| gym ex & stretching 5:00 [1] | |
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Monday Jul 2 |
| gym ex & stretching 4:00 [1] | |
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| running road/trails 41:00 [2] 6.5 km (6:18 / km) +40m 6:07 / km | |
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Sunday Jul 1 |
| running road/trails warm up/down 1:09:00 [2] 11 km (6:16 / km) +65m 6:06 / km | |
| ahr:122 shoes: Nike |
| before, between and after tempo's |
| running road/trails tempo 55:00 [4] 14 km (3:56 / km) +100m 3:48 / km | |
| ahr:147 max:160 shoes: Nike |
| 7.04/w 138AHR,11.04/w142HR,19.18 pe cinci mii m la resurrection 3.52,3.57,3.54,3.47,3.48/w151HR;10.57/w145;7.10/w138HR. along creek(~1.7k), 2 laps in Monarch woods(~2.7k),resurrection and the same on the way back |
| gym ex & stretching 5:00 [1] | |
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