Saturday Jul 21 |
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| Event: Canadian Championships 2007 Saskatchewan
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 | Note | |
| (rest day) |
| another long day at work. need a long time off next month, right ? followed by more drawing on Ontario champ maps, at home. i guess i'm tapering. |
Thursday Jul 19 |
| running road/trails warm up/down 29:00 [2] 5 km (5:48 / km) | |
| shoes: Saucony |
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| orienteering tempo 24:00 [4] 5 km (4:48 / km) +20m 4:42 / km | |
| shoes: Saucony |
| 2 sprints at U of g.nice course setting by Mick.thx |
| gym ex & stretching 4:00 [1] | |
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Wednesday Jul 18 |
| running road/trails 21:00 [1] 3.5 km (6:00 / km) +15m 5:52 / km | |
| shoes: Saucony |
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| running road/trails tempo 24:00 [3] 5.5 km (4:22 / km) +35m 4:14 / km | |
| ahr:132 max:140 shoes: Saucony |
| lower level for tempo but that was the plan. 2*12' |
Tuesday Jul 17 |
| running road/trails warm up/down 35:00 [1] 5.4 km (6:29 / km) | |
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| running road/trails intervals (track) 11:00 [5] 3.6 km (3:03 / km) | |
| max:164 |
| 12*300m between 58 to 54" (w.avg 56/57). had to cut it short due to OO board evening meeting I have to attend. but I think that was enough regardless |
Monday Jul 16 |
| Unspecified 1:00:00 [1] *** 5.5 km (10:55 / km) +120m 9:50 / km | |
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| map checking and updates for Ontario's long. more time there, however pretty fair to log a 100 min. got home at 10.30 pm. a bit tired |
Sunday Jul 15 |
| running road/trails 48:00 [1] 8 km (6:00 / km) +30m 5:53 / km | |
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| installing flags and units for Stars sprints. quite accurate the time |
| running road/trails warm up/down 30:00 [2] 5 km (6:00 / km) | |
| shoes: Saucony |
| and between the Stars sprints(done in the evening) |
| orienteering 26:00 [5] ** 5.5 km (4:44 / km) +70m 4:27 / km | |
| ahr:148 max:159 shoes: Saucony |
| in the evening ran Stars sprints, for a hard work out.even if HR went to only 159 I gonna consider a 5 intensity. did one little 10 sec mistake. took the approach of trying to read the map even if I knew exactly where controls are. 10.55 and 14.42. good effort in the morning by a lot of people |
| gym ex & stretching 4:00 [1] | |
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