Friday Mar 30 |
 | running road/trails 1:00:00 [2] 11.5 km (5:13 / km) +50m 5:06 / km | |
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| gym ex & stretching 6:00 [1] | |
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Thursday Mar 29 |
| running road/trails warm up/down 45:00 [1] 7 km (6:26 / km) +30m 6:18 / km | |
| slept:6.0 weight:2lbs |
| in Waterloo Park |
| running road/trails intervals (hills) 10:00 [4] 3 km (3:20 / km) +110m 2:49 / km | |
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| is hard to train hard |
| gym ex & stretching 5:00 [1] | |
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Wednesday Mar 28 |
| running road/trails 1:00:00 [2] 9 km (6:40 / km) +30m 6:33 / km | |
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| Waterloo park-Laurel creek |
Tuesday Mar 27 |
| running road/trails warm up/down 50:00 [1] 8 km (6:15 / km) +20m 6:10 / km | |
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| gym ex & stretching 5:00 [1] | |
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| running road/trails intervals (track) 13:00 [5] 4 km (3:15 / km) | |
| ahr:160 max:172 |
| 10*400 m ( 79" to 76" ).
Icing knee late at night |
Monday Mar 26 |
| gym ex & stretching 4:00 [1] | |
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| biking (indoor) 22:00 [1] | |
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Sunday Mar 25 |
| running road/trails warm up/down 35:00 [1] ** 3 km (11:40 / km) +25m 11:12 / km | |
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| coaching couple novices on HF map |
| orienteering 40:00 [2] **** 4 km (10:00 / km) +35m 9:35 / km | |
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| some knee pain |
| gym ex & stretching 5:00 [1] | |
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