Saturday May 5 |
 | running road/trails warm up/down 12:00 [1] 2 km (6:00 / km) +40m 5:27 / km | |
| slept:5.0 |
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| orienteering race 41:00 [4] *** 7.5 km (5:28 / km) +250m 4:41 / km | |
| ahr:156 max:172 spiked:14/16c |
| Michigan day 1. too much green early on the race for our new shirts. went out with care. then increased pace and commited 2 errors that cost me about 3-3.5min. good run by Eddie. myself 4 minutes down on the 5th spot.overall decent run |
| Unspecified 5:00 [2] | |
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| swim at the hotel after. shoulder painful, but good recovery after race.good meal in the evening with Stars. maybe a bit too much, but Sunday is going to be a looong one |
| gym ex & stretching 6:00 [1] | |
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Day 2: Blue/Green - Splits |
Friday May 4 |
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| Event: US Team Trials
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Thursday May 3 |
| gym ex & stretching 5:00 [1] | |
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| biking (indoor) 35:00 [1] | |
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| rest for the knee |
Wednesday May 2 |
| gym ex & stretching 5:00 [1] | |
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| painfull knee. again ! |
| running road/trails warm up/down 37:24 [2] 6 km (6:14 / km) +20m 6:08 / km | |
| ahr:120 |
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| running road/trails intervals 6:36 [4] 2 km (3:18 / km) | |
| ahr:152 |
| 6*300m,1*200m (60,60,61,59,60,58,38). |
Tuesday May 1 |
| gym ex & stretching 4:00 [1] | |
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| biking (indoor) 12:00 [1] | |
| (rest day) |
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Monday Apr 30 |
| gym ex & stretching 8:00 [1] | |
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| knee and shoulder |
| eliptical trainer 6:00 [1] 0.5 km (12:00 / km) | |
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| running road/trails warm up/down 12:00 [1] 2 km (6:00 / km) | |
| (rest day) |
| some pain on my left knee, so cut short my evening jog |
Sunday Apr 29 |
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| Event: Tri City Urban Adventure Run
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| Note | |
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| Tri City Adv run today.. nice weather |
| running road/trails intervals (track) 22:00 [4] 6 km (3:40 / km) | |
| ahr:158 max:169 slept:5.0 |
| 1*1k (3.44 avh HR 155)2*2k (7.33 w/avg 159, 7.32 w/avg 160), 1*1k (3.40 w/avg 158) |
| running road/trails warm up/down 52:00 [2] 9.5 km (5:28 / km) +30m 5:23 / km | |
| ahr:125 |
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| gym ex & stretching 5:00 [1] | |
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