Monday Mar 31 |
 | running road/trails 26:00 [1] 4 km (6:30 / km) +15m 6:23 / km | |
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| easy run on ankle deep snow ( or so.. what is left ) |
| gym ex & stretching 4:00 [1] | |
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| Note | |
| (rest day) |
| Another "heavy " month (for my standards ). four month in a row with over 30 h...hmmm |
Sunday Mar 30 |
| running road/trails warm up/down 15:00 [1] 2.5 km (6:00 / km) +15m 5:50 / km | |
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| orienteering race 45:00 [4] 6.5 km (6:55 / km) +120m 6:20 / km | |
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| right time and distance to be filled later.( length 2, 2.5 and 2 K )
Eliminator ( i know i made top 8 but don't know final results yet ). tough run. good competition there. I end up probably 3rd overall. couple of races with some ..hmm...course setting, missing the first thomass in purpose, and ..oh well. congrats to winners.
last loop have for a zero handicap had a 400 m extra ( for a 2 k course) ..way to much for only one control (20 %)!! |
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| C • on purpose... 11 |
| Unspecified 40:00 [1] 3 km (13:20 / km) | |
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| some more mapping in Cambridge |
Saturday Mar 29 |
| running road/trails warm up/down 22:00 [2] 4 km (5:30 / km) +10m 5:26 / km | |
| (rest day) shoes: Saucony |
| have to consider a rest day when i worked over 10 h today (plus 2 h driving back and forth)..oh well. tommorow is the "eliminator" |
| gym ex & stretching 4:00 [1] | |
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Friday Mar 28 |
| running road/trails warm up/down 32:00 [2] 5.5 km (5:49 / km) +25m 5:41 / km | |
| shoes: Saucony |
| to and from the bank |
| running road/trails tempo 16:00 [4] 4 km (4:00 / km) +10m 3:57 / km | |
| shoes: Saucony |
| 4*4 (~ 1k each) |
| biking (indoor) 16:00 [1] | |
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| worth of 6 k , while reading some more |
Thursday Mar 27 |
| eliptical trainer 16:00 [1] 1.5 km (10:40 / km) | |
| (rest day) |
| arrived home too late , and too cold, tired and hungry to do anything more then a "rest day" |
| gym ex & stretching 5:00 [1] | |
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Wednesday Mar 26 |
| x-country skiing 30:00 [1] 5 km (6:00 / km) +35m 5:48 / km | |
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| conditions between poor ( where some idiots walked on ski trails) and OK, today in Schneider W |
| running road/trails 40:00 [2] 7.5 km (5:20 / km) +40m 5:12 / km | |
| shoes: salomon |
| same like last Saturday |
| gym ex & stretching 4:00 [1] | |
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Tuesday Mar 25 |
| Unspecified 7:00 [1] | |
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| another round of snow required shoveling |
| running road/trails warm up/down (indoor) 40:00 [1] 6.2 km (6:27 / km) | |
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| warm up/down and in between intervals |
| running road/trails intervals (indoor track) 20:00 [3] 5.8 km (3:27 / km) | |
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| 2min*10 (~580 to 600 m) |
| gym ex & stretching 4:00 [1] | |
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Monday Mar 24 |
| Unspecified 1:20:00 [1] 4 km (20:00 / km) | |
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| In Cambridge for the Urban adv race (april 13 ). ..cold.. |
Sunday Mar 23 |
| x-country skiing 42:00 [3] 9 km (4:40 / km) +40m 4:34 / km | |
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| in Schneider W |
| running road/trails warm up/down 13:00 [1] 2.1 km (6:11 / km) +5m 6:07 / km | |
| shoes: Nike |
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| running road/trails tempo 44:00 [4] 10.4 km (4:14 / km) +100m 4:02 / km | |
| shoes: Nike |
| with Matt around Schneider W. good effort today |
Saturday Mar 22 |
| x-country skiing 1:00:00 [2] 12 km (5:00 / km) +65m 4:52 / km | |
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| in Schneider woods.. nice day there today and i was able to skate ski more then classic. |
| running road/trails 36:00 [2] 7.5 km (4:48 / km) +30m 4:42 / km | |
| shoes: Nike |
| on the road near Schneider , right after ski |
Friday Mar 21 |
| x-country skiing 1:07:00 [1] 16 km (4:11 / km) +80m 4:05 / km | |
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| OK conditions in Bechtel today.. maybe a bit too icy..i had a head ache all day , didn't feel too good, but nice to put some more skiing in march
(16.23,6.07,16.25,5.53,15.42,5.59 ) ( for the ~3.8K&1.5K usual loops)
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| biking (indoor) 32:00 [1] | |
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| worth of 10 k. what a book can to do you.. i wanted to read some more ( in too many house chores for me ) so the only time to fit reading was.. when i sneaked for a little spin.. he.he |
Thursday Mar 20 |
| biking (indoor) 1:12:00 [1] | |
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| left work at 5, got home at 7pm, and with the weather outside.. i start around 9 pm to read some more on "the goal", and while this happened while i ride the old bike, i can log it. book is good -otherwise i would not stay over an hour on that saddle.
worth of 21 k |
Wednesday Mar 19 |
| biking (indoor) 30:00 [1] | |
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| worth of 9 k, while reading some more |
| eliptical trainer 20:00 [1] | |
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Tuesday Mar 18 |
| running road/trails tempo 42:00 [2] 7 km (6:00 / km) +10m 5:57 / km | |
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| in the neighbourhood, on a rainy evening ( but plus 1°) |
| running road/trails intervals 16:00 [4] 4.5 km (3:33 / km) +100m 3:12 / km | |
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| 8*intervals -in forest heights (2.03,2.02,2.00,1.59,1.56,1.58,1.56,1.49) |
| gym ex & stretching 4:00 [1] | |
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Monday Mar 17 |
| biking (indoor) 1:04:00 [1] | |
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| worth of 20 k, while reading " the goal". very interesting. long hours at work , so i had to train after 9 pm |
Sunday Mar 16 |
| running road/trails 46:00 [3] 9 km (5:07 / km) +100m 4:51 / km | |
| shoes: Saucony |
| just NW of waterloo , on a Paradise Lake loop , w/ Matt, on a sunny but chilly afternoon ( feels like -5°). some running against the wind in the first part was not so pleasant. |
| running road/trails tempo 30:00 [4] 8 km (3:45 / km) +70m 3:36 / km | |
| shoes: Saucony |
| 6*5min somewhere in the middle of the run, w/4' off |
| running road/trails warm up/down 27:00 [2] 5 km (5:24 / km) +20m 5:18 / km | |
| shoes: Saucony |
| the cool down part. kind of tired |
| gym ex & stretching 5:00 [1] | |
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| Note | |
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| Got an email from Portugal. a journalist there spend some great deal of time checking my orienteering activities and asked me for an interview-since I'll go to WMOC in Portugal in July. I feel very good about it and i considered that he deserves some of my time answering to his email (lots of questions , and i am impressed with the information he was able to obtain about me ( WOC participation, championships titles,orienteering in Canada etc..) . he even mentioned Thomass. now we know ---"Thomass rocks !!!". oh.. and Foreigners wins at the adventure raids.. now i have another reason to train. you never now how famous one could be..he..he |
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| C • Cool! 2 |
Saturday Mar 15 |
| eliptical trainer 11:00 [1] 1 km (11:00 / km) | |
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| gym ex & stretching 4:00 [1] | |
| (rest day) |
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Friday Mar 14 |
| gym ex & stretching 4:00 [1] | |
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| running road/trails 57:00 [2] 9 km (6:20 / km) +30m 6:14 / km | |
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| late in the evening run - to the and from the - bank. going there i ran thru soft, ankle deep snow.. took me 32 min, so i choose a less scenic route on the way back ( running on dry streets ) but only 25 min- going in the snow my left knee start acting up, and even if it was a good workout still i need more my knee , then a good workout. it will be hard to train the next few days while lots of snow on the ground, but soft. |
Thursday Mar 13 |
| x-country skiing 1:03:00 [1] 12.5 km (5:02 / km) +70m 4:54 / km | |
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| in Bechtel . soft snow -since were 2 or 3 ° C tonite.. 2 big loops ( around 19 min each ) ~3.6k/loop, and 3 small loops ( 21.35) plus some more |
| running road/trails warm up/down 9:00 [1] 1.5 km (6:00 / km) +5m 5:54 / km | |
| shoes: Saucony |
| after ski |
| gym ex & stretching 4:00 [1] | |
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Wednesday Mar 12 |
| gym ex & stretching 10:00 [1] | |
| (rest day) |
| quite tired today after work, and i was planning to go out for a ski evening, but...stayed indoor |
| eliptical trainer 20:00 [1] 2 km (10:00 / km) | |
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| while watching some late season hockey |
Tuesday Mar 11 |
| running road/trails warm up/down 37:00 [1] 5.5 km (6:44 / km) | |
| shoes: Nike |
| indoor at the Rec |
| running road/trails intervals (indoor track) 23:00 [5] 6.5 km (3:32 / km) | |
| shoes: Nike |
| 2 sets of 5,4,3,2 laps (~230m) (4.19,3.10,2.24,1.40 & 3.55,3.11,2.21,1.32 ) |
Monday Mar 10 |
| Unspecified 15:00 [1] | |
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| snowshoveling..yup, enough for a work out |
| x-country skiing 45:00 [1] 7 km (6:26 / km) +20m 6:20 / km | |
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| in Schneider , just before 7 pm. with the daylight saving time , actually its nice to have a chance late afternoon for a training |
| gym ex & stretching 4:00 [1] | |
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Sunday Mar 9 |
| Unspecified 1:50:00 [1] 10 km (11:00 / km) +120m 10:23 / km | |
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| snowshoeing , braking some trails for today's Thomass, while installing and collecting controls. beautifull but cold day. not so much turn out for the THOMASS Stars , but i hope who did had a good time. Nice to see a brand new orienteer ( Stars just signed him up ) crashing the small but good field, even he did not have snow shoes. ( he only went out understand what a map it is -yesterday on snowy/ stormy day in waterloo park. and today he missed the estimated winning time for thomass by entire ... 2 seconds ) |
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| C • Thank You! 4 |
Saturday Mar 8 |
| Unspecified 1:10:00 [1] 5.5 km (12:44 / km) +60m 12:04 / km | |
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| hanging flags in Huron -snowshoes |
| Unspecified 12:00 [1] | |
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| at least 12 min of snowshoveling. I hope will stop overnite so the thomass event can go ahead nice and smooth |
Thursday Mar 6 |
| Unspecified 1:04:00 [1] ** 5.8 km (11:02 / km) +70m 10:24 / km | |
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| more checking for thomass this sunday. went on snowshoes , and its amazing how yesterday it felt that was lots of snow and did not have the same impression today. hmm . we'll see |
| x-country skiing tempo 27:00 [4] 7.2 km (3:45 / km) +30m 3:40 / km | |
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| classic in the evning in Bechtel. quite fast -skating would be a poor option tonite. maybe intensity was 'almost' at 4 |
| gym ex & stretching 5:00 [1] | |
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Wednesday Mar 5 |
| Unspecified 15:00 [1] | |
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| at least 10 min worth of training while cleaning my driveway this morning.
and another minim 5 min in the afternoon |
| Unspecified 35:00 [1] 3.5 km (10:00 / km) +40m 9:28 / km | |
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| more snowshoeing . testing to see how long will take portions of the Thomass this way. |
Tuesday Mar 4 |
| gym ex & stretching 5:00 [1] | |
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| running road/trails warm up/down 30:00 [1] 4.5 km (6:40 / km) +20m 6:31 / km | |
| shoes: Nike |
| in waterloo park (includes warm up and in between intervals ) |
| running road/trails intervals 15:00 [4] 4 km (3:45 / km) +50m 3:32 / km | |
| shoes: Nike |
| 4 intervals (~990-1000m/w 12-14 m climb) (4.06,3.47,3.45,3.33). cold and windy- alone and happy to finish it since this morning i thought that i am sick again (cold) |
Monday Mar 3 |
| Unspecified 1:54:00 [2] 8.5 km (13:25 / km) +120m 12:32 / km | |
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| snowshoeing on wetsnow(drizzling) at Huron NA. felt good and its gonna be fun this Sunday |
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| C • Snowshoeing 3 |
Sunday Mar 2 |
| x-country skiing 1:14:00 [2] 17.4 km (4:15 / km) +90m 4:09 / km | |
| max:117 slept:7.0 |
| in Bechtel. 3 big loops, 3 small (15.32,16.06,16.50,6.05,6.11,6.33) plus some more |
| x-country skiing 41:00 [3] 10.6 km (3:52 / km) +60m 3:46 / km | |
| ahr:128 max:137 |
| pick-up the pace for 2 loops (2 big~3.8k, 2 small ~1.5k) (14.55,14.54,5.31,5.34 ) |
| Unspecified 40:00 [1] 3.5 km (11:26 / km) +60m 10:32 / km | |
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| some running, some hiking on a big snow, few minutes of map updates..for next week thomass |
| orienteering 24:00 [3] * 3 km (8:00 / km) +60m 7:16 / km | |
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| for me was simple ..test ran maybe the sprint for next week |
Saturday Mar 1 |
| Unspecified 4:00 [1] | |
| (rest day) |
| more snow in driveway need it attention. |