Wednesday Oct 31 |
 | running road/trails warm up/down 23:00 [1] 4 km (5:45 / km) +10m 5:41 / km | |
| (rest day) shoes: Nike |
| late in the evening. long hours at work , but had too many easy days lately |
Tuesday Oct 30 |
| running road/trails warm up/down 40:00 [1] 6.3 km (6:21 / km) | |
| shoes: Nike |
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| running road/trails intervals 11:00 [4] 3.2 km (3:26 / km) +15m 3:22 / km | |
| shoes: Nike |
| 3*ring road in Waterloo park (4.00, 3.38,3.25).that's it |
| gym ex & stretching 4:00 [1] | |
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Sunday Oct 28 |
| biking (indoor) 48:00 [1] | |
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| another indoor day. i don't feel confortable playing outdoor yet |
| gym ex & stretching 7:00 [1] | |
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Saturday Oct 27 |
| Note | |
| (rest day) |
| a bit tired,maybe a bit sick (hope not ) , 10 h work plus another 2.5h driving made it for a rest day |
| eliptical trainer 8:00 [1] 1 km (8:00 / km) | |
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| after all late in the evening I did some ex.just before watching a movie |
| biking 8:00 [1] | |
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| gym ex & stretching 4:00 [1] | |
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Friday Oct 26 |
| gym ex & stretching 10:00 [1] | |
| (rest day) |
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| eliptical trainer 10:00 [1] 1 km (10:00 / km) | |
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Thursday Oct 25 |
| running road/trails warm up/down 22:00 [3] 4.5 km (4:53 / km) +15m 4:49 / km | |
| shoes: Nike |
| the warm up |
| running road/trails 17:00 [2] 3 km (5:40 / km) | |
| shoes: Nike |
| cool down |
| running road/trails intervals 16:00 [4] 4 km (4:00 / km) +20m 3:54 / km | |
| shoes: Nike |
| 8*2 min |
| gym ex & stretching 4:00 [1] | |
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Wednesday Oct 24 |
| gym ex & stretching 6:00 [1] | |
| (rest day) |
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| biking (indoor) 23:00 [1] | |
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Tuesday Oct 23 |
| running road/trails warm up/down 42:00 [2] 7.5 km (5:36 / km) | |
| ahr:122 shoes: Nike |
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| running road/trails intervals 21:00 [5] 5.5 km (3:49 / km) +30m 3:43 / km | |
| ahr:155 shoes: Nike |
| 3*7min in Waterloo park, pace ..maybe low 5 |
Monday Oct 22 |
| running road/trails warm up/down 11:00 [2] 2 km (5:30 / km) | |
| shoes: Saucony |
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| running road/trails 39:00 [4] 9.5 km (4:06 / km) +60m 3:59 / km | |
| shoes: Saucony |
| went for an easy run after i dropped my car at my mechanic place, and end up having a good run afterwards |
| Unspecified (mapping) 12:00 [1] 0.5 km (24:00 / km) | |
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| more updates done at Montgomery park |
Sunday Oct 21 |
| running road/trails 38:00 [2] 6 km (6:20 / km) +120m 5:45 / km | |
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| 5 min warm up and 33 min after peak to peak in Dundas V |
| orienteering race 1:02:00 [4] *** 9 km (6:53 / km) +250m 6:03 / km | |
| spiked:14/16c |
| went quite fine for 35 min then , just did not see a control (lost 2.5 min ) then end up in a green(extremely green ) area , lost about 5 min , put in a lower gear for the next 10 min. so end up 3rd after Mark and Laszlo. pretty good training before US champs |
Saturday Oct 20 |
| gym ex & stretching 4:00 [1] | |
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| running road/trails 56:00 [1] 9 km (6:13 / km) +120m 5:50 / km | |
| slept:6.5 shoes: Saucony |
| went in Huron park for a trail run w/Giles as they had an open house today.lots of people |
Friday Oct 19 |
| running road/trails 52:00 [2] 9.5 km (5:28 / km) +60m 5:18 / km | |
| shoes: Nike |
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| gym ex & stretching 4:00 [1] | |
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Thursday Oct 18 |
| running road/trails warm up/down 21:00 [3] 4.5 km (4:40 / km) | |
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| another good warm up |
| running road/trails warm up/down 14:00 [2] 2.5 km (5:36 / km) | |
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| the cool down |
| running road/trails intervals 20:00 [4] 5.5 km (3:38 / km) | |
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| 5*4min cu nouazeci intre |
Wednesday Oct 17 |
| running road/trails 1:05:00 [3] 12.5 km (5:12 / km) +45m 5:06 / km | |
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| to and from the bank |
Tuesday Oct 16 |
| Unspecified (mapping) 30:00 [1] 1 km (30:00 / km) | |
| (rest day) |
| mapped a little park in Kitchener. cold today. more time out there, however only 30 min should count as exercise |
| gym ex & stretching 7:00 [1] | |
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Monday Oct 15 |
| running road/trails 33:00 [2] 6 km (5:30 / km) +30m 5:22 / km | |
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| easy evening run |
Sunday Oct 14 |
| running road/trails 1:16:00 [2] 13.5 km (5:38 / km) +30m 5:34 / km | |
| ahr:122 shoes: Nike |
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| running road/trails race 12:00 [5] 3.25 km (3:42 / km) vdot: 52.8 | |
| ahr:158 shoes: Nike |
| a cooper test on the track 3.42,3.40,3.42 in the middle of the run. light wind |
| running road/trails intervals 12:00 [5] 3.25 km (3:42 / km) | |
| ahr:152 shoes: Nike |
| 3 * 4 min with a min in between on the way home |
| gym ex & stretching 4:00 [1] | |
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Saturday Oct 13 |
| running road/trails 1:36:00 [1] * 14.5 km (6:37 / km) +640m 5:25 / km | |
| shoes: Saucony |
| trail run at level 1.5 in dryden while cadets had a championship |
| gym ex & stretching 4:00 [1] | |
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Friday Oct 12 |
| running road/trails 42:00 [2] 8 km (5:15 / km) +40m 5:07 / km | |
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| gym ex & stretching 4:00 [1] | |
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Thursday Oct 11 |
| running road/trails 30:00 [2] 6 km (5:00 / km) +20m 4:55 / km | |
| shoes: Nike |
| warm up |
| running road/trails warm up/down 16:00 [1] 2.5 km (6:24 / km) | |
| shoes: Nike |
| cool down |
| running road/trails intervals 21:00 [4] 5.5 km (3:49 / km) +20m 3:45 / km | |
| shoes: Nike |
| level-probably 4.5. 10 *horse loop(~90") in WP and then 5*min |
Wednesday Oct 10 |
| running road/trails 51:00 [2] 10 km (5:06 / km) +40m 5:00 / km | |
| ahr:122 max:136 shoes: Saucony |
| to and from the bank |
Tuesday Oct 9 |
| running road/trails warm up/down 31:00 [3] 6.5 km (4:46 / km) +35m 4:39 / km | |
| shoes: Saucony |
| always when going in Bechtel my warm up is way faster then my intentions are |
| running road/trails intervals 18:00 [5] 5 km (3:36 / km) +75m 3:21 / km | |
| shoes: Saucony |
| 6* loop in Bechtel with only 2 min in between (3.02,3.04,3.02,3.03,3.04,3.04) |
| running road/trails tempo 12:00 [1] 1.5 km (8:00 / km) | |
| shoes: Saucony |
| found some time at level 1 only. mostly in between intervals , but few minutes at the end as well |
Monday Oct 8 |
| running road/trails 56:00 [2] 9 km (6:13 / km) +50m 6:03 / km | |
| ahr:122 weight:2lbs shoes: Nike |
| first and last part of today longish run.quite hot out there today(like 30° C). weight is actually minus 2(after a sweatty run) from what my target early in the year was |
| running road/trails 50:00 [3] 9.5 km (5:16 / km) +30m 5:11 / km | |
| ahr:135 shoes: Nike |
| the middle part of the run where i switched gears a bit |
| gym ex & stretching 4:00 [1] | |
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| biking 20:00 [1] | |
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| easy ride in the evening , while Val did a short run |
Sunday Oct 7 |
| orienteering 1:20:00 [1] ** 10 km (8:00 / km) +300m 6:57 / km | |
| shoes: Olway |
| long course day at Ont champs. same comments as yesterday. overall i got a big support from many Stars members in putting up this event |
Saturday Oct 6 |
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| Event: Ontario Champs
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| orienteering 1:42:00 [1] ** 13 km (7:51 / km) +250m 7:09 / km | |
| shoes: Saucony |
| for me map was level 2, since i knew it quite a bit. setting up , taking down controls for medium and sprint distances at ont champs. time is accurate while distance and climb is a guestimate at this time |
Friday Oct 5 |
| running road/trails warm up/down 20:00 [1] 3.5 km (5:43 / km) +10m 5:38 / km | |
| slept:5.5 shoes: Nike |
| not enough time . same as wednesday |
Thursday Oct 4 |
| Note | |
| slept:5.0 (rest day) |
| finish chute for Ont champs. no time to play , but getting things done.today printed maps.. too bad i cannot race at the event.. yay. |
Wednesday Oct 3 |
| running road/trails warm up/down 20:00 [1] 3.5 km (5:43 / km) +10m 5:38 / km | |
| shoes: Nike |
| note enough time. same as yesterday |
Tuesday Oct 2 |
| Note | |
| (rest day) |
| same as yesterday. hamstrings sore ..hmm..but not that was the reason |
Monday Oct 1 |
| Note | |
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| same as last monday |