Saturday Mar 24 |
 | running road/trails warm up/down 12:00 [0] 1.5 km (8:00 / km) +10m 7:45 / km | |
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| orienteering race 1:04:00 [4] *** 9 km (7:07 / km) +40m 6:57 / km | |
| spiked:20/23c slept:7.0 |
| Thomass race.. cool
knee hurt a bit in the afternoon |
| gym ex & stretching 6:00 [1] | |
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Friday Mar 23 |
| biking (indoor) 37:00 [1] | |
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| gym ex & stretching 6:00 [1] | |
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Thursday Mar 22 |
| running road/trails 32:00 [1] 4.5 km (7:07 / km) +30m 6:53 / km | |
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| checking Monarch Woods. nice. together with Filsinger park will make for a triple-header sprints. |
| gym ex & stretching 5:00 [1] | |
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Wednesday Mar 21 |
| biking (indoor) 15:00 [1] | |
| (rest day) |
| knee still sore |
| gym ex & stretching 5:00 [1] | |
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| focus on knee |
Tuesday Mar 20 |
| running road/trails warm up/down 41:00 [1] 6 km (6:50 / km) | |
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| running road/trails intervals (track) 15:00 [5] 4.5 km (3:20 / km) | |
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| min On --- min Off |
| gym ex & stretching 7:00 [1] | |
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| knee sore |
Monday Mar 19 |
| running road/trails 32:00 [1] 4.5 km (7:07 / km) +120m 6:16 / km | |
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| checking out Zeller woods |
| gym ex & stretching 5:00 [1] | |
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| knee a bit sore |
Sunday Mar 18 |
| orienteering warm up/down 1:15:00 [2] 6.5 km (11:32 / km) +30m 11:17 / km | |
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| installing/taking down controls and "coaching" couple of juniors before and after today's Thomass |