Saturday Jun 9 |
 | running road/trails warm up/down 26:16 [1] 4.5 km (5:50 / km) | |
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| felt pain on my right knee. not good just a week before the trials. hmm |
| running road/trails race 10:44 [5] 3 km (3:35 / km) vdot: 54.3 | |
| ahr:158 max:167 slept:6.0 |
| hmm |
| gym ex & stretching 4:00 [1] | |
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Friday Jun 8 |
| Unspecified (map updates) 30:00 [1] 1 km (30:00 / km) | |
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| preparing map for Stars sprint champs |
| running road/trails warm up/down 10:00 [1] 1.5 km (6:40 / km) | |
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Thursday Jun 7 |
| running road/trails warm up/down 50:00 [2] 8 km (6:15 / km) +40m 6:06 / km | |
| shoes: Saucony |
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| running road/trails intervals 20:00 [5] 6 km (3:20 / km) +70m 3:09 / km | |
| ahr:160 max:170 weight:1lbs shoes: Saucony |
| 10*2 min,w/60" |
| gym ex & stretching 5:00 [1] | |
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Wednesday Jun 6 |
| gym ex & stretching 4:00 [1] | |
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| running road/trails 53:00 [1] 9 km (5:53 / km) +40m 5:46 / km | |
| shoes: Saucony |
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Tuesday Jun 5 |
| Note | |
| (rest day) |
| evening meeting with KW minor sports club presidents, so used this day as a rest day. knee hurting a bit |
| gym ex & stretching 10:00 [1] | |
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Monday Jun 4 |
| biking (indoor) 50:00 [1] | |
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| while watching Sens-Ducks game |
Sunday Jun 3 |
| running road/trails warm up/down 8:00 [1] 0.5 km (16:00 / km) | |
| slept:7.0 |
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| orienteering warm up/down 21:00 [2] *** 2.5 km (8:24 / km) +25m 8:00 / km | |
| ahr:122 spiked:3/5c shoes: Olway |
| first 5 controls I used them as warm up ( poor mapped vegetation, others etc..) |
| orienteering race 1:08:00 [3] *** 10 km (6:48 / km) +250m 6:03 / km | |
| ahr:136 max:155 spiked:19/20c shoes: Olway |
| pick up the pace. felt decent good. |
| gym ex & stretching 4:00 [1] | |
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