Friday Oct 31 |
 | running road/trails 40:00 [2] 7 km (5:43 / km) +50m 5:31 / km | |
| shoes: Saucony |
| in the morning since i have to go late to work |
Thursday Oct 30 |
| running road/trails warm up/down 25:00 [2] 4.7 km (5:19 / km) +50m 5:03 / km | |
| shoes: Nike |
| in Bechtel.. first outdoor training run since..last sunday. very minor coughing, so i should be OK. + 8/9°C today |
| running road/trails intervals 6:00 [4] 1.8 km (3:20 / km) +5m 3:17 / km | |
| shoes: Nike |
| 3*600 m ( or so ) |
Wednesday Oct 29 |
| eliptical trainer 32:00 [1] 3.5 km (9:09 / km) | |
| |
| still staying indoor |
| gym ex & stretching 5:00 [1] | |
| |
| |
Monday Oct 27 |
| biking 21:00 [1] | |
| |
| staying indoor. still coughing |
| eliptical trainer 25:00 [1] 2.5 km (10:00 / km) | |
| |
| |
Sunday Oct 26 |
| orienteering 33:00 [2] **** 5.5 km (6:00 / km) +25m 5:52 / km | |
| |
| peak to peak first part- at Mount Nemo |
| orienteering 52:00 [1] *** 5.5 km (9:27 / km) +150m 8:19 / km | |
| |
| the adventure part (walk the line ) of the peak to peak. cough a bit extra, and sweat extra as well. took it really slow. nice that rain hold it till after the event |
| |
| C • details?? 8 |
Saturday Oct 25 |
| gym ex & stretching 8:00 [1] | |
| |
| still coughing |
| eliptical trainer 26:00 [1] 2.5 km (10:24 / km) | |
| (rest day) |
| |
Thursday Oct 23 |
| eliptical trainer 10:00 [1] 1 km (10:00 / km) | |
| slept:6.5 |
| |
| gym ex & stretching 6:00 [1] | |
| (rest day) |
| still sick.. |
Wednesday Oct 22 |
| biking (indoor) 10:00 [1] | |
| |
| obviously still sick (that's for sure !!! )..on top of that tons of hours at work |
Monday Oct 20 |
| Note | |
| (rest day) |
| another sore throat period again ? ..." we just have to wait and see"!!! |
| |
| C • ColdFX and Vitamin C 2 |
Sunday Oct 19 |
| running road/trails 41:00 [1] 6.7 km (6:07 / km) +170m 5:26 / km | |
| shoes: Saucony |
| on the trails at Schneider woods. nice day |
| running road/trails 51:00 [2] 9.3 km (5:29 / km) +80m 5:15 / km | |
| shoes: Saucony |
| from S. woods till home via wilmott line. quite tired |
Saturday Oct 18 |
| running road/trails warm up/down 27:20 [1] 4.4 km (6:13 / km) +30m 6:00 / km | |
| shoes: Nike |
| |
| running road/trails tempo 35:40 [4] 8.6 km (4:09 / km) +80m 3:58 / km | |
| shoes: Nike |
| 2*1 loop in neighbourhood (18.13,17.27 )..quite pleasant out today |
Friday Oct 17 |
| running road/trails 20:00 [3] 4 km (5:00 / km) +15m 4:54 / km | |
| shoes: Nike |
| brisk run in the evening |
| gym ex & stretching 7:00 [1] | |
| |
| |
Thursday Oct 16 |
| running road/trails 57:00 [2] 10 km (5:42 / km) +50m 5:34 / km | |
| shoes: salomon |
| |
Wednesday Oct 15 |
| Note | |
| (rest day) |
| very long working days come handy to stop me for any activities..body should be able to start training again by the weekend |
Monday Oct 13 |
| Unspecified 1:30:00 [1] *** 6 km (15:00 / km) +60m 14:17 / km | |
| (rest day) |
| mapped in Breithaupt park..nice day today. spent over 3 hours there, however stop and go lot of time, so..
no running and let the medicine to work |
Sunday Oct 12 |
| running road/trails warm up/down 10:00 [3] 2.2 km (4:33 / km) +30m 4:15 / km | |
| shoes: ice bugs |
| late for a warm up , so had to do a fast one today. i did'nt know if I should run , or how much- today |
| orienteering race 1:35:00 [3] *** 14.3 km (6:39 / km) +300m 6:01 / km | |
| shoes: ice bugs |
| did end finishing today , and OK too- third. I beat Wil by only 5 sec ( actually 17 sec i was faster going to the last control- and those made the difference between us in the standings. Jon won). lucky to get another medal , and i am glad that this one was over. my body should accept the medicine and some rest next 3 days or so, and then train again. had some portion of not updated map, but the 6 min mistake at 9 was just mine. weakness in my body or the map should account for the "others" |
Saturday Oct 11 |
| |
| Event: Ontario Orienteering Championships / Eastern Canadian Orienteering Champio
|
| running road/trails 26:00 [1] 4 km (6:30 / km) +30m 6:16 / km | |
| slept:7.5 shoes: Nike |
| warm up ( and only 3 min of cool down for both events ?!?) |
| orienteering race 36:00 [4] **** 6 km (6:00 / km) +160m 5:18 / km | |
| |
| Ont. champs middle. good terrain , good map, and very good result on a day where "my cold " still bothered me. 3 minor bumps about 30 sec each, but was able to limit the damage. I won by 40 sec or so ahead or Mark A. ( my real first win at Ontario''s in 11 attempts since i moved here.. !) |
| orienteering race 16:00 [5] ** 4 km (4:00 / km) +35m 3:50 / km | |
| shoes: Nike |
| PM the sprint at Ont champs. finished 3rd for a tie with Laszlo which carry a more severe cold then mine. he did 3 seconds fatser then me the short finish chute.lucky that i did not lost that 3rd spot ). my fitness is limited now and I don't know if I should push thru this weakness from the cold and not much/proper training from last 4 weeks . Hans won about 40 sec ahead of us. then I was the "main cook" for the national team BBQ fundraiser. very nice weather. |
| Note | |
| |
| start taking antibiotics in the evening. therefore "no alcohol celebrations". after tommorow I'll need some rest. |
Friday Oct 10 |
| Note | |
| (rest day) |
| need it another rest since I still feel weak .this cold should go away.. |
Thursday Oct 9 |
| running road/trails warm up/down 27:00 [2] 4.54 km (5:57 / km) | |
| shoes: Nike |
| in Bechtel, warm up included some drills on the soccer field |
| running road/trails intervals 10:00 [4] 2.46 km (4:04 / km) +65m 3:35 / km | |
| shoes: Nike |
| 3* hill loop in Bechtel (~820 m) ( 3.27,3.25,3.11 ) |
Wednesday Oct 8 |
| running road/trails 16:00 [1] 2.5 km (6:24 / km) +25m 6:06 / km | |
| |
| setting up controls for a evening training in Bechtel.. wet tonite.. |
Tuesday Oct 7 |
| running road/trails 44:30 [2] 7.5 km (5:56 / km) +30m 5:49 / km | |
| shoes: Nike |
| w/Alin |
| running road/trails (track) 13:30 [3] 4 km (3:22 / km) | |
| shoes: Nike |
| 10*400 m (87,80,84,80,83,81,80,79,79,77) with 100 m jog recorded at the other training |
Monday Oct 6 |
| biking (indoor) 17:00 [1] | |
| slept:5.5 |
| worth of 7 k |
| gym ex & stretching 5:00 [1] | |
| |
| |
Sunday Oct 5 |
| running road/trails 1:25:00 [2] 16.5 km (5:09 / km) +70m 5:03 / km | |
| ahr:125 shoes: salomon |
| easy run with Laszlo on the way back from his 10 k this morning. since he ran quite fast there, we took a longish easy one.. he managed to measure my loops ( 4.3 k regular loop) 1.5k*2 to and from there.. 1.28k the loop in Monarch Woods- and 14 k the whole loop. |
Friday Oct 3 |
| gym ex & stretching 4:00 [1] | |
| |
| |
| running road/trails warm up/down 30:00 [2] 5 km (6:00 / km) +20m 5:53 / km | |
| shoes: salomon |
| |
| running road/trails tempo 20:00 [4] 5 km (4:00 / km) +60m 3:46 / km | |
| shoes: salomon |
| in the dark, 5*~4 min ( or a bit longer ), after i took a healthy nap -about 1 hour |
Thursday Oct 2 |
| eliptical trainer 12:00 [1] | |
| |
| got home late today |
Wednesday Oct 1 |
| running road/trails 20:00 [1] ** 2.5 km (8:00 / km) +30m 7:33 / km | |
| shoes: salomon |
| set up some controls together with David and then "walk/jog" thru s good group of cadets in Waterloo Park. they had fun |
| gym ex & stretching 4:00 [1] | |
| |
| |