Saturday Oct 13 |
 | running road/trails 1:36:00 [1] * 14.5 km (6:37 / km) +640m 5:25 / km | |
| shoes: Saucony |
| trail run at level 1.5 in dryden while cadets had a championship |
| gym ex & stretching 4:00 [1] | |
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Friday Oct 12 |
| running road/trails 42:00 [2] 8 km (5:15 / km) +40m 5:07 / km | |
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| gym ex & stretching 4:00 [1] | |
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Thursday Oct 11 |
| running road/trails 30:00 [2] 6 km (5:00 / km) +20m 4:55 / km | |
| shoes: Nike |
| warm up |
| running road/trails warm up/down 16:00 [1] 2.5 km (6:24 / km) | |
| shoes: Nike |
| cool down |
| running road/trails intervals 21:00 [4] 5.5 km (3:49 / km) +20m 3:45 / km | |
| shoes: Nike |
| level-probably 4.5. 10 *horse loop(~90") in WP and then 5*min |
Wednesday Oct 10 |
| running road/trails 51:00 [2] 10 km (5:06 / km) +40m 5:00 / km | |
| ahr:122 max:136 shoes: Saucony |
| to and from the bank |
Tuesday Oct 9 |
| running road/trails warm up/down 31:00 [3] 6.5 km (4:46 / km) +35m 4:39 / km | |
| shoes: Saucony |
| always when going in Bechtel my warm up is way faster then my intentions are |
| running road/trails intervals 18:00 [5] 5 km (3:36 / km) +75m 3:21 / km | |
| shoes: Saucony |
| 6* loop in Bechtel with only 2 min in between (3.02,3.04,3.02,3.03,3.04,3.04) |
| running road/trails tempo 12:00 [1] 1.5 km (8:00 / km) | |
| shoes: Saucony |
| found some time at level 1 only. mostly in between intervals , but few minutes at the end as well |
Monday Oct 8 |
| running road/trails 56:00 [2] 9 km (6:13 / km) +50m 6:03 / km | |
| ahr:122 weight:2lbs shoes: Nike |
| first and last part of today longish run.quite hot out there today(like 30° C). weight is actually minus 2(after a sweatty run) from what my target early in the year was |
| running road/trails 50:00 [3] 9.5 km (5:16 / km) +30m 5:11 / km | |
| ahr:135 shoes: Nike |
| the middle part of the run where i switched gears a bit |
| gym ex & stretching 4:00 [1] | |
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| biking 20:00 [1] | |
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| easy ride in the evening , while Val did a short run |
Sunday Oct 7 |
| orienteering 1:20:00 [1] ** 10 km (8:00 / km) +300m 6:57 / km | |
| shoes: Olway |
| long course day at Ont champs. same comments as yesterday. overall i got a big support from many Stars members in putting up this event |