Friday Sep 28 |
 | running road/trails warm up/down 48:00 [2] 8 km (6:00 / km) +40m 5:51 / km | |
| shoes: Saucony |
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| running road/trails intervals 16:00 [4] 4.5 km (3:33 / km) +20m 3:29 / km | |
| ahr:147 shoes: Nike |
| 4x4.. on the evening |
| gym ex & stretching 4:00 [1] | |
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Thursday Sep 27 |
| running road/trails 48:00 [2] 9 km (5:20 / km) +25m 5:16 / km | |
| shoes: Nike |
| to & from the bank |
Wednesday Sep 26 |
| Note | |
| slept:5.0 (rest day) |
| same as monday |
Tuesday Sep 25 |
| running road/trails warm up/down 41:00 [2] 7.5 km (5:28 / km) +40m 5:19 / km | |
| ahr:125 shoes: Saucony |
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| running road/trails intervals 21:00 [5] 5.5 km (3:49 / km) +90m 3:32 / km | |
| max:173 shoes: Saucony |
| 7*3 in Bechtel with 60 sec on a hot afternoon (probably 30°C feeling like 35 at least ) |
| gym ex & stretching 4:00 [0] | |
| weight:139lbs |
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Monday Sep 24 |
| Note | |
| (rest day) |
| lots of work on computer related to Ont champs, so no time to play outside. |
Sunday Sep 23 |
| running road/trails warm up/down 16:00 [1] 2.5 km (6:24 / km) +30m 6:02 / km | |
| slept:7.0 shoes: Olway |
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| orienteering race 1:13:00 [4] *** 12.5 km (5:50 / km) +250m 5:19 / km | |
| ahr:147 shoes: Olway |
| another b-day, another win ( same as last year ). had to work harder today, however i felt good, since i managed to add couple of extra hours of sleep |
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| C • Happy birthday! 3 |
| Unspecified 1:00:00 [1] **** 5 km (12:00 / km) +150m 10:26 / km | |
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| another afternoon updating maps and final touches for Ont champs. more time spent there, however only 60 min counting as exercise |