Saturday Oct 20 |
 | gym ex & stretching 4:00 [1] | |
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| running road/trails 56:00 [1] 9 km (6:13 / km) +120m 5:50 / km | |
| slept:6.5 shoes: Saucony |
| went in Huron park for a trail run w/Giles as they had an open house today.lots of people |
Friday Oct 19 |
| running road/trails 52:00 [2] 9.5 km (5:28 / km) +60m 5:18 / km | |
| shoes: Nike |
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| gym ex & stretching 4:00 [1] | |
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Thursday Oct 18 |
| running road/trails warm up/down 21:00 [3] 4.5 km (4:40 / km) | |
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| another good warm up |
| running road/trails warm up/down 14:00 [2] 2.5 km (5:36 / km) | |
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| the cool down |
| running road/trails intervals 20:00 [4] 5.5 km (3:38 / km) | |
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| 5*4min cu nouazeci intre |
Wednesday Oct 17 |
| running road/trails 1:05:00 [3] 12.5 km (5:12 / km) +45m 5:06 / km | |
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| to and from the bank |
Tuesday Oct 16 |
| Unspecified (mapping) 30:00 [1] 1 km (30:00 / km) | |
| (rest day) |
| mapped a little park in Kitchener. cold today. more time out there, however only 30 min should count as exercise |
| gym ex & stretching 7:00 [1] | |
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Monday Oct 15 |
| running road/trails 33:00 [2] 6 km (5:30 / km) +30m 5:22 / km | |
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| easy evening run |
Sunday Oct 14 |
| running road/trails 1:16:00 [2] 13.5 km (5:38 / km) +30m 5:34 / km | |
| ahr:122 shoes: Nike |
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| running road/trails race 12:00 [5] 3.25 km (3:42 / km) vdot: 52.8 | |
| ahr:158 shoes: Nike |
| a cooper test on the track 3.42,3.40,3.42 in the middle of the run. light wind |
| running road/trails intervals 12:00 [5] 3.25 km (3:42 / km) | |
| ahr:152 shoes: Nike |
| 3 * 4 min with a min in between on the way home |
| gym ex & stretching 4:00 [1] | |
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