Friday Jul 6 |
 | Unspecified 1:10:00 [1] *** 3 km (23:20 / km) +80m 20:35 / km | |
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| map checking and updates for Ont. more time spend there, however only 70 min as exercise |
Thursday Jul 5 |
| running road/trails warm up/down 54:30 [2] 9.7 km (5:37 / km) +40m 5:30 / km | |
| shoes: Saucony |
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| running road/trails intervals 17:30 [5] 5.3 km (3:18 / km) +100m 3:01 / km | |
| ahr:155 max:170 shoes: Saucony |
| same as last Thu in Bechtel 6 loops this time (2.56,2.45/w 155AHR,2.58/w155,2.58/w153,2.52/156,2.54/w155) |
| gym ex & stretching 4:00 [1] | |
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Wednesday Jul 4 |
| gym ex & stretching 5:00 [1] | |
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| running road/trails warm up/down 18:00 [1] 3 km (6:00 / km) +10m 5:54 / km | |
| shoes: Saucony |
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| running road/trails tempo 30:00 [3] 6.5 km (4:37 / km) +50m 4:27 / km | |
| ahr:133 max:148 shoes: Saucony |
| 7 songs , therefore 6 walks -of 3-5 secs, longer loop in neighbourhood |
Tuesday Jul 3 |
| running road/trails warm up/down 1:01:45 [1] 10.5 km (5:53 / km) +60m 5:43 / km | |
| shoes: Nike |
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| C • Stars Sprint Championships 3 |
| running road/trails intervals (track) 9:15 [5] 3 km (3:05 / km) | |
| slept:6.0 weight:3lbs shoes: Nike |
| 6*500m (95,91,91,93,91,94) |
| gym ex & stretching 5:00 [1] | |
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Monday Jul 2 |
| gym ex & stretching 4:00 [1] | |
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| running road/trails 41:00 [2] 6.5 km (6:18 / km) +40m 6:07 / km | |
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Sunday Jul 1 |
| running road/trails warm up/down 1:09:00 [2] 11 km (6:16 / km) +65m 6:06 / km | |
| ahr:122 shoes: Nike |
| before, between and after tempo's |
| running road/trails tempo 55:00 [4] 14 km (3:56 / km) +100m 3:48 / km | |
| ahr:147 max:160 shoes: Nike |
| 7.04/w 138AHR,11.04/w142HR,19.18 pe cinci mii m la resurrection 3.52,3.57,3.54,3.47,3.48/w151HR;10.57/w145;7.10/w138HR. along creek(~1.7k), 2 laps in Monarch woods(~2.7k),resurrection and the same on the way back |
| gym ex & stretching 5:00 [1] | |
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