Friday Nov 30 |
 | running road/trails warm up/down 10:00 [1] 1.5 km (6:40 / km) +15m 6:21 / km | |
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| orienteering 42:00 [1] *** 5.5 km (7:38 / km) +50m 7:18 / km | |
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| map checking PT . yeap. |
Thursday Nov 29 |
| running road/trails warm up/down 35:00 [1] 6 km (5:50 / km) +15m 5:46 / km | |
| shoes: Nike |
| 3-4 min of indoor warm up while the cool down was (chiling ) outside since indoor track was closed for the public. still OK |
| running road/trails intervals (indoor track) 7:00 [5] 2 km (3:30 / km) | |
| shoes: Nike |
| 9* 1 lap (45 to 47 " )~225m |
| gym ex & stretching 6:00 [1] | |
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Wednesday Nov 28 |
| eliptical trainer 32:00 [1] 4 km (8:00 / km) | |
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| gym ex & stretching 6:00 [1] | |
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| biking (indoor) 13:00 [1] | |
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| worth of 5 k |
Tuesday Nov 27 |
| running road/trails warm up/down (indoor track) 57:00 [1] 7.5 km (7:36 / km) | |
| shoes: Nike |
| warm up 18 min, cool down 10 min , in between tempo's aprox 29 min |
| running road/trails tempo (indoor track) 38:00 [4] 10 km (3:48 / km) | |
| shoes: Nike |
| 2 sets ( 5,4,3,2,1 laps 4.14,3.19,2.30,1.38,47 first set ...4.28,3.31,2.35,1.41,47 second set ) also 60 * 60m strides. 1 lap aprox 220 m. nice to be indoor , given my coughing skills. a bit too long of a work out , but i'm glad its over. |
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| C • xc nats 6 |
| gym ex & stretching 5:00 [1] | |
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Monday Nov 26 |
| running road/trails 1:04:00 [3] 12.5 km (5:07 / km) +75m 4:58 / km | |
| shoes: salomon |
| on a fresh 1in of snow. nice evening.not much coughing either. |
| gym ex & stretching 5:00 [1] | |
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Sunday Nov 25 |
| running road/trails warm up/down 50:00 [1] 5.5 km (9:05 / km) +75m 8:31 / km | |
| shoes: Saucony |
| couple of sessions of introducing new people to orienteering ( very slow running ), also some control hanging/picking. of course still coughing and not feeling too well |