Saturday Oct 27 |
 | Note | |
| (rest day) |
| a bit tired,maybe a bit sick (hope not ) , 10 h work plus another 2.5h driving made it for a rest day |
| eliptical trainer 8:00 [1] 1 km (8:00 / km) | |
| |
| after all late in the evening I did some ex.just before watching a movie |
| biking 8:00 [1] | |
| |
| |
| gym ex & stretching 4:00 [1] | |
| |
| |
Friday Oct 26 |
| gym ex & stretching 10:00 [1] | |
| (rest day) |
| |
| eliptical trainer 10:00 [1] 1 km (10:00 / km) | |
| |
| |
Thursday Oct 25 |
| running road/trails warm up/down 22:00 [3] 4.5 km (4:53 / km) +15m 4:49 / km | |
| shoes: Nike |
| the warm up |
| running road/trails 17:00 [2] 3 km (5:40 / km) | |
| shoes: Nike |
| cool down |
| running road/trails intervals 16:00 [4] 4 km (4:00 / km) +20m 3:54 / km | |
| shoes: Nike |
| 8*2 min |
| gym ex & stretching 4:00 [1] | |
| |
| |
Wednesday Oct 24 |
| gym ex & stretching 6:00 [1] | |
| (rest day) |
| |
| biking (indoor) 23:00 [1] | |
| |
| |
Tuesday Oct 23 |
| running road/trails warm up/down 42:00 [2] 7.5 km (5:36 / km) | |
| ahr:122 shoes: Nike |
| |
| running road/trails intervals 21:00 [5] 5.5 km (3:49 / km) +30m 3:43 / km | |
| ahr:155 shoes: Nike |
| 3*7min in Waterloo park, pace ..maybe low 5 |
Monday Oct 22 |
| running road/trails warm up/down 11:00 [2] 2 km (5:30 / km) | |
| shoes: Saucony |
| |
| running road/trails 39:00 [4] 9.5 km (4:06 / km) +60m 3:59 / km | |
| shoes: Saucony |
| went for an easy run after i dropped my car at my mechanic place, and end up having a good run afterwards |
| Unspecified (mapping) 12:00 [1] 0.5 km (24:00 / km) | |
| |
| more updates done at Montgomery park |
Sunday Oct 21 |
| running road/trails 38:00 [2] 6 km (6:20 / km) +120m 5:45 / km | |
| |
| 5 min warm up and 33 min after peak to peak in Dundas V |
| orienteering race 1:02:00 [4] *** 9 km (6:53 / km) +250m 6:03 / km | |
| spiked:14/16c |
| went quite fine for 35 min then , just did not see a control (lost 2.5 min ) then end up in a green(extremely green ) area , lost about 5 min , put in a lower gear for the next 10 min. so end up 3rd after Mark and Laszlo. pretty good training before US champs |