Saturday Apr 7 |
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| Event: Giant's Rib Raid
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 | adv race race 3:03:00 [4] *** 25.5 km (7:11 / km) +350m 6:43 / km | |
| spiked:18/20c |
| adv race ( with Giles and Laszlo).. pretty good, missed first control, due to a rush, but otherwise decent. some soreness on L knee, and a tight hamstring after half way.. I hope I will recover well after this one. team Foreigners won. good |
| gym ex & stretching 5:00 [1] | |
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Thursday Apr 5 |
| biking (indoor) 21:00 [1] | |
| (rest day) |
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| eliptical trainer 7:00 [1] 1 km (7:00 / km) | |
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| gym ex & stretching 4:00 [1] | |
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Wednesday Apr 4 |
| gym ex & stretching 12:00 [1] | |
| (rest day) |
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| biking (indoor) 32:00 [1] | |
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Tuesday Apr 3 |
| eliptical trainer 20:00 [1] 2.5 km (8:00 / km) | |
| (rest day) |
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| gym ex & stretching 4:00 [1] | |
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Monday Apr 2 |
| running road/trails warm up/down 15:00 [1] 2.5 km (6:00 / km) | |
| (rest day) |
| more around Columbia Lake |
Sunday Apr 1 |
| running road/trails warm up/down 50:20 [2] 9 km (5:36 / km) +30m 5:30 / km | |
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| also included 10 min at noon for install some controls for Stars training. |
| running road/trails intervals (track) 13:40 [4] 4 km (3:25 / km) | |
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| 5* 800 m with 80"-130 " slow jog in between 2.51, 2.44, 2.43, 2.42, 2.40. same comments as thursday. |
| gym ex & stretching 7:00 [1] | |
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