Friday Sep 14 |
 | running road/trails warm up/down 26:00 [1] ** 4 km (6:30 / km) +30m 6:16 / km | |
| shoes: Saucony |
| hanging ribbons for a Stars training, low attendance ..maybe rain was a factor |
| gym ex & stretching 4:00 [1] | |
| |
| |
Thursday Sep 13 |
| running road/trails warm up/down 26:00 [3] 6 km (4:20 / km) +40m 4:12 / km | |
| ahr:135 shoes: Saucony |
| brisk warm up |
| running road/trails warm up/down 20:00 [1] 3 km (6:40 / km) +20m 6:27 / km | |
| shoes: Saucony |
| cool down and in between intervals |
| running road/trails intervals 20:00 [4] 6 km (3:20 / km) +75m 3:08 / km | |
| ahr:152 shoes: Saucony |
| 6 * 1 loop in Bechtel + 4 strides*150 m or so 3.10/ahr141..3.08/146..3.04/162..3.03/152..3.01/153..2.58/154 |
Wednesday Sep 12 |
| gym ex & stretching 4:00 [1] | |
| |
| |
| running road/trails warm up/down 33:00 [2] 6 km (5:30 / km) +15m 5:26 / km | |
| ahr:125 shoes: Saucony |
| since yesterday workout was cut short, i decide to continue it today |
| running road/trails intervals 16:00 [5] 4.5 km (3:33 / km) +15m 3:30 / km | |
| ahr:153 max:165 shoes: Saucony |
| patru de patru going to and from the bank |
Tuesday Sep 11 |
| running road/trails warm up/down 36:00 [2] 6.5 km (5:32 / km) +40m 5:22 / km | |
| ahr:125 |
| practice tonite was cut short due to tunderstorm conditions. |
| running road/trails intervals 8:00 [5] 2 km (4:00 / km) +20m 3:49 / km | |
| max:167 |
| a 5 min , and a 3 min intervals. cut short.. |
| gym ex & stretching 4:00 [1] | |
| |
| |
Monday Sep 10 |
| Note | |
| (rest day) |
| Need it one |
Sunday Sep 9 |
| Unspecified 1:15:00 [1] 4 km (18:45 / km) +150m 15:47 / km | |
| |
| map updates for Ont champs |
| orienteering 48:00 [3] 7 km (6:51 / km) +150m 6:12 / km | |
| |
| test run some portions for Ont champs races |