Friday Dec 7 |
 | running road/trails 1:02:00 [2] 10 km (6:12 / km) +60m 6:01 / km | |
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| evening run, majority on snow covered trails , making for a good ankle-workout. |
Thursday Dec 6 |
| running road/trails warm up/down 42:00 [2] 7.5 km (5:36 / km) | |
| shoes: Nike |
| about 8 min of those were at intens. lev 1 , in between intervals |
| running road/trails intervals 22:00 [4] 6 km (3:40 / km) | |
| shoes: Nike |
| 11* 2 min at cruising pace |
Wednesday Dec 5 |
| eliptical trainer (indoor) 20:00 [1] 2.5 km (8:00 / km) | |
| (rest day) |
| before going to say HB to Emma. |
Tuesday Dec 4 |
| running road/trails warm up/down 30:00 [1] 5 km (6:00 / km) | |
| shoes: Nike |
| warm-up/down , in between repeats etc -outdoor/indoor |
| running road/trails 15:00 [3] 3 km (5:00 / km) | |
| shoes: Nike |
| part of the "usual" warm up at practices with TC |
| running road/trails intervals (indoor track) 21:00 [5] 6 km (3:30 / km) | |
| shoes: Nike |
| some 10*~70" for a 340m-indoor, plus 2*4 min @~1050m , plus 10*60 m strides |
| gym ex & stretching 4:00 [1] | |
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Monday Dec 3 |
| running road/trails warm up/down 13:00 [1] 2 km (6:30 / km) | |
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| wintery conditions, but felt good once outside with my O shoes, really felt like running in the woods ( crusted snow, soft snow, icy surfaces etc) |
| running road/trails tempo 24:00 [3] 4 km (6:00 / km) +40m 5:43 / km | |
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| my 4.2 k loop (under powerline in Forest Heights ) done in 23.55. with wind felt like minus 12 ° C ) |
| biking (indoor) 13:00 [2] | |
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| worth of 7 k on level 3 |
| Unspecified 5:00 [1] | |
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| at least another 5 min of shoveling snow. soon to take the skis out. |
Sunday Dec 2 |
| Unspecified warm up/down 18:00 [1] | |
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| shoveling snow. a bit more time actually there, but 18' as exercise |
| running road/trails long 1:34:00 [2] 13 km (7:14 / km) +60m 7:04 / km | |
| ahr:127 shoes: salomon |
| running in ankle (and above)deep snow. sometimes intensity level was 3 based on my HRM |
| gym ex & stretching 4:00 [1] | |
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