Sunday Aug 31 |
 | running road/trails warm up/down 18:00 [1] 3 km (6:00 / km) | |
| shoes: ice bugs |
| at Wasaga |
| running road/trails 54:00 [4] 12 km (4:30 / km) +180m 4:11 / km | |
| shoes: ice bugs |
| nice run with Laszlo's Garmin..damn watch - made me run a bit harder then my goal. nice park..maybe a mapping project should be in plan there. |
| gym ex & stretching 4:00 [1] | |
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| Unspecified 25:00 [2] | |
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| soccer on the beach.. quite intensive effort..more time spent playing, but intensive effort 25' only |
Saturday Aug 30 |
| Unspecified 40:00 [1] 2 km (20:00 / km) +10m 19:31 / km | |
| shoes: ice bugs |
| mapping/map checking at Mansfield |
| orienteering 10:00 [1] ** 1.5 km (6:40 / km) +50m 5:43 / km | |
| shoes: ice bugs |
| verifying some stuff for next week |
| running road/trails 20:00 [2] 3.5 km (5:43 / km) | |
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| running barefoot late in the evening at Wasaga Beach.nicee.. |
Friday Aug 29 |
| running road/trails 33:00 [2] 6 km (5:30 / km) | |
| (rest day) shoes: Saucony |
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Thursday Aug 28 |
| running road/trails 38:00 [2] 6.5 km (5:51 / km) +20m 5:45 / km | |
| shoes: Saucony |
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| running road/trails intervals 20:00 [4] 5.5 km (3:38 / km) +30m 3:32 / km | |
| shoes: Saucony |
| 10* 2 min ( ~550 m ).late in the evening |
Wednesday Aug 27 |
| running road/trails 1:03:00 [1] 10.5 km (6:00 / km) +55m 5:51 / km | |
| slept:5.5 shoes: salomon |
| easy run to and from the bank |
Tuesday Aug 26 |
| running road/trails warm up/down 39:30 [2] 6.7 km (5:54 / km) +35m 5:45 / km | |
| shoes: Nike |
| in Bechtel |
| running road/trails intervals 18:30 [5] 5.3 km (3:29 / km) +90m 3:13 / km | |
| shoes: Nike |
| 2sets 3*hill loop in Bechtel (3.15,3.06,3.01),(3.01,3.03,3.00).quite happy , since sunday I did a long run in Fundy @ COC |
Monday Aug 25 |
| running road/trails 23:00 [2] 3.5 km (6:34 / km) +25m 6:21 / km | |
| shoes: salomon |
| evening run w/Alin |
Sunday Aug 24 |
| running road/trails warm up/down 12:00 [2] 2 km (6:00 / km) +25m 5:39 / km | |
| shoes: ice bugs |
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| orienteering race 1:55:00 [4] **** 11 km (10:27 / km) +350m 9:01 / km | |
| shoes: ice bugs |
| long COC.. started with a 2.5 min at first control. map could use some yellow there on the marsh.i was within 30 m probably from control but then turned around and search a bit. quite fast and furious till 10 ( had to see the splits )- and proud of myself. however at 9 i was p*** off because the mapper/course setter could add some more stone walls there etc.. lost like 1 min , but got mad at the way course setting /mapping is treated for a major event..( i shouldn't but then wasn't right and bothered me ), another couple of controls on the blind hill there made me lost huge amount of time guessing what is wrong..last second half i forgot about yesterday approach and i end up 4 Canadian ( duhh ). decent time by Holger and Wil, but i guess everyone else had trouble. great efforts by the maritime people, too bad couple of flaws made it not so nice.
now more time to train for NA, off course after I will organize the Stars Challenge weekend.
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Saturday Aug 23 |
| running road/trails 18:00 [1] 3 km (6:00 / km) +20m 5:48 / km | |
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| for middle dist. at COC - Fundy NB |
| orienteering race 38:00 [4] **** 4.5 km (8:27 / km) +125m 7:25 / km | |
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| had a good old approach for a tough area.. lost 25 sec at the start handling my control description- and there i noticed the course "shape".. took it easy and not really major head aches, maybe couple of 30 sec ..got caught half way by Mike S... end up third ( under 5 min behind Holger ) but second canadian. satisfied |
| Unspecified 4:00 [1] | |
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| another swim attempt after the race |
| gym ex & stretching 4:00 [1] | |
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Friday Aug 22 |
| running road/trails warm up/down 15:00 [1] 2 km (7:30 / km) +20m 7:09 / km | |
| shoes: ice bugs |
| for the sprint |
| orienteering race 19:00 [5] *** 3 km (6:20 / km) +40m 5:56 / km | |
| shoes: ice bugs |
| COC sprint.. another one were i was disq. (like the 5th time in sprint in the last 2 years).. mispunched 2nd. quite good otherwise,i was ready for a bronze. oh well !! |
| Unspecified 4:00 [1] | |
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| swimming at the pool, with heated water from the Atlantic. nice |
Thursday Aug 21 |
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| Event: Canadian Orienteering Championships 2008
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| running road/trails warm up/down 12:00 [1] 1.5 km (8:00 / km) +20m 7:30 / km | |
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| at hopewell rocs in the evening |
Tuesday Aug 19 |
| running road/trails 26:25 [2] 4.5 km (5:52 / km) +20m 5:45 / km | |
| shoes: Nike |
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| running road/trails intervals (track) 4:35 [5] 1.5 km (3:03 / km) | |
| shoes: Nike |
| 5*300m (58,56,52,53,52) w/Alin. he did the last 3 only |
Monday Aug 18 |
| running road/trails warm up/down 18:00 [1] 3 km (6:00 / km) | |
| shoes: salomon |
| started under "almost" rain, and then under torential rain. felt good |
| running road/trails intervals 7:00 [4] 2 km (3:30 / km) | |
| shoes: salomon |
| 7*1 min w/Alin |
Sunday Aug 17 |
| Unspecified 50:00 [1] *** 3.5 km (14:17 / km) +100m 12:30 / km | |
| shoes: ice bugs |
| map checking/updates at Mansfield |
| orienteering 12:00 [1] 1.5 km (8:00 / km) +30m 7:16 / km | |
| shoes: ice bugs |
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| Unspecified 4:00 [1] | |
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| swimming at Wasaga B, after the morning session |
Saturday Aug 16 |
| running road/trails 15:00 [1] 2 km (7:30 / km) +50m 6:40 / km | |
| shoes: ice bugs |
| at Mansfield |
| orienteering 15:00 [2] 2 km (7:30 / km) +25m 7:04 / km | |
| slept:5.0 shoes: ice bugs |
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| Unspecified 50:00 [1] *** 3.5 km (14:17 / km) +40m 13:31 / km | |
| shoes: ice bugs |
| map updates at mansfield |
Friday Aug 15 |
| eliptical trainer 12:00 [1] 1.5 km (8:00 / km) | |
| (rest day) |
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Wednesday Aug 13 |
| running road/trails 22:00 [1] 3.5 km (6:17 / km) +15m 6:09 / km | |
| shoes: salomon |
| installed ribons for friday skiers event |
Tuesday Aug 12 |
| running road/trails warm up/down 38:00 [1] 6.3 km (6:02 / km) +130m 5:28 / km | |
| shoes: Nike |
| in Bechtel |
| running road/trails intervals 16:00 [5] 5.2 km (3:05 / km) +15m 3:02 / km | |
| shoes: Nike |
| 8*2 min ( about a third downhill -rest flat), quite fast. aprox 640-650 m each |
Monday Aug 11 |
| running road/trails 50:00 [2] 9 km (5:33 / km) +45m 5:25 / km | |
| shoes: Nike |
| easy run w/Alin to and from the bank |
Sunday Aug 10 |
| running road/trails 36:15 [2] 6.6 km (5:30 / km) +50m 5:18 / km | |
| shoes: Saucony |
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| running road/trails tempo 34:45 [4] 8.4 km (4:08 / km) +80m 3:57 / km | |
| slept:10.0 shoes: Saucony |
| 2* neighbourhood loop (17.50,16.55) w/ 5 min in between. had a long nite sleep, not sure why or when it will be the next one |
Saturday Aug 9 |
| running road/trails warm up/down 17:00 [1] 2.8 km (6:04 / km) +20m 5:52 / km | |
| shoes: salomon |
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| running road/trails 20:00 [3] 4.2 km (4:46 / km) +40m 4:33 / km | |
| shoes: salomon |
| one loop under powerline in neighbourhood |
Friday Aug 8 |
| running road/trails 42:00 [2] 7 km (6:00 / km) +30m 5:52 / km | |
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| running road/trails intervals 20:00 [4] 5 km (4:00 / km) +40m 3:51 / km | |
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| 5*4 min w/2 min in between |
| gym ex & stretching 6:00 [1] | |
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Wednesday Aug 6 |
| running road/trails 30:00 [1] 5.5 km (5:27 / km) +20m 5:21 / km | |
| shoes: salomon |
| in Technology park w/Kevin planning 2 small courses for a training camp of 50 junior x-skiers. should be nice |
Tuesday Aug 5 |
| running road/trails 34:00 [2] 6.5 km (5:14 / km) +20m 5:09 / km | |
| shoes: Saucony |
| w/Alin around the neighbourhood |
| running road/trails tempo 16:00 [4] 4 km (4:00 / km) +40m 3:49 / km | |
| shoes: Saucony |
| 4*4 min w/2 easy.. intensity ? close to 4. lite headache for the whole afternoon into evening |
Monday Aug 4 |
| running road/trails 25:00 [1] 4 km (6:15 / km) +40m 5:57 / km | |
| shoes: salomon |
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| biking (indoor) 23:00 [1] | |
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| worth of 7k while looking at some older maps |
| gym ex & stretching 5:00 [1] | |
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Sunday Aug 3 |
| running road/trails 52:00 [2] 10 km (5:12 / km) +70m 5:01 / km | |
| shoes: Nike |
| w Laszlo at Pinery.climb is aprox |
| running road/trails tempo 41:00 [4] 10 km (4:06 / km) +100m 3:54 / km | |
| ahr:155 shoes: Nike |
| 5*2k (4.12,4.10,4.19,4.23,4.00 ) , 3rd and 4th slightly more climb and more technical trail.Pretty good day there |
| Unspecified 4:00 [1] | |
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| swim portions |
Saturday Aug 2 |
| Unspecified 1:15:00 [1] **** 6 km (12:30 / km) +150m 11:07 / km | |
| shoes: ice bugs |
| map checking and updates at Mansfield. more time there , however.. |