Saturday Jun 23 |
 | running road/trails warm up/down 29:00 [1] 4.5 km (6:27 / km) +10m 6:22 / km | |
| shoes: Nike |
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| running road/trails tempo 24:00 [4] 6 km (4:00 / km) +20m 3:56 / km | |
| shoes: Nike |
| 2*12 min |
Friday Jun 22 |
| biking (outdoor) 37:00 [1] | |
| (rest day) |
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| Unspecified (map updates) 10:00 [1] 0.5 km (20:00 / km) | |
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| more map updates for Stars sprint champs |
Thursday Jun 21 |
| running road/trails warm up/down 1:03:00 [2] 10 km (6:18 / km) +50m 6:09 / km | |
| shoes: Saucony |
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| running road/trails intervals 18:00 [5] 5.5 km (3:16 / km) +75m 3:04 / km | |
| shoes: Saucony |
| Bechtel 5 loops (3.02,2.52,3.00,2.52,3.03) and 8*120m strides |
| gym ex & stretching 4:00 [1] | |
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Wednesday Jun 20 |
| running road/trails warm up/down 38:00 [1] 5 km (7:36 / km) +25m 7:25 / km | |
| shoes: Saucony |
| warm up/down for GHO sprint at Christie consv., including collecting controls after |
| orienteering race 31:00 [5] ** 6 km (5:10 / km) +35m 5:01 / km | |
| shoes: Saucony |
| 2 sprints , easy technical , but very fast. worked hard to beat Laszlo on one. |
| gym ex & stretching 4:00 [1] | |
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Tuesday Jun 19 |
| running road/trails warm up/down 54:00 [2] 9 km (6:00 / km) +35m 5:53 / km | |
| ahr:125 slept:6.0 shoes: Nike |
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| running road/trails intervals (track) 10:00 [4] 3 km (3:20 / km) | |
| shoes: Nike |
| 6*400m (88,82,74,84,77,70-kind of that was the...task)plus a 2 min.tempo |
| gym ex & stretching 4:00 [1] | |
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Monday Jun 18 |
| running road/trails 1:00:00 [2] 10.5 km (5:43 / km) +40m 5:36 / km | |
| shoes: Nike |
| evening easy run. Just glad to know that I made the team |
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| C • congrats!! 2 |
| gym ex & stretching 5:00 [1] | |
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Sunday Jun 17 |
| gym ex & stretching 4:00 [1] | |
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| running road/trails warm up/down 12:00 [1] 1 km (12:00 / km) +40m 10:00 / km | |
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| orienteering race 1:51:00 [4] **** 16 km (6:56 / km) +650m 5:46 / km | |
| ahr:152 max:165 spiked:24/27c slept:7.0 weight:2lbs |
| long. started well, passed Sudden , then had about 5*50-60 sec bobbles, plus a huge one 3 min. second place after being caught/passed by Jon at the big mistake.nice that I know my top shape is yet to came. |
| Note | |
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| Nice event put by GHO, lovely weather ; a nice camp atmosphere. |