Saturday Jun 30 |
 | gym ex & stretching 5:00 [1] | |
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| biking (indoor) 27:00 [1] | |
| (rest day) |
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Friday Jun 29 |
| running road/trails 45:00 [1] 6.5 km (6:55 / km) +45m 6:41 / km | |
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| easy evening run |
Thursday Jun 28 |
| running road/trails warm up/down 1:19:38 [1] 12.5 km (6:22 / km) +60m 6:13 / km | |
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| running road/trails intervals 14:22 [5] 4.5 km (3:12 / km) +75m 2:57 / km | |
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| same like last week 5 loops in Bechtel (2.55,2.49,2.55,2.47,2.56)... that was the task. |
| gym ex & stretching 5:00 [1] | |
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Wednesday Jun 27 |
| running road/trails warm up/down 27:30 [1] 5 km (5:30 / km) +15m 5:25 / km | |
| ahr:115 |
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| running road/trails tempo 17:30 [4] 4 km (4:22 / km) +35m 4:11 / km | |
| ahr:141 max:157 |
| loop on the neighbourhood. felt good- Had a good nap prior to that.he he. |
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| C • Naps... 3 |
Tuesday Jun 26 |
| running road/trails warm up/down 52:00 [2] 8 km (6:30 / km) +40m 6:20 / km | |
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| plus 30 ° C today, feeling like 40's |
| running road/trails intervals (track) 8:00 [4] 2.5 km (3:12 / km) | |
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| 8*300m ( majority 54 to 58") and 2 of them faster ( 46 & 48" ) |
| gym ex & stretching 5:00 [3] | |
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Monday Jun 25 |
| running road/trails 1:03:00 [2] 11 km (5:44 / km) +50m 5:36 / km | |
| shoes: Nike |
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Sunday Jun 24 |
| Unspecified (map updates) 1:30:00 [1] 4.5 km (20:00 / km) +80m 18:22 / km | |
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| updates on Allan Park and Durham. Nice. can't wait to start planning courses for Ontario champs.More time spent there, however only 90 min to count as exercise |
| orienteering 6:00 [3] 1.5 km (4:00 / km) +25m 3:42 / km | |
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| testing some legs on the sprint map |