Saturday Dec 15 |
 | biking (indoor) 23:00 [1] | |
| (rest day) |
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Friday Dec 14 |
| running road/trails 42:00 [2] 7 km (6:00 / km) +40m 5:50 / km | |
| shoes: Saucony |
| managed to squeeze a run before Christmas party.quite cold |
| gym ex & stretching 4:00 [1] | |
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Thursday Dec 13 |
| running road/trails warm up/down 54:00 [1] 8.3 km (6:30 / km) +20m 6:26 / km | |
| shoes: Saucony |
| 27 min outdoor, rest indoor..hmm exactly half and half.. |
| gym ex & stretching 5:00 [1] | |
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| running road/trails intervals (indoor track) 19:00 [3] 5.2 km (3:39 / km) | |
| shoes: Nike |
| 8*2min+1/2lap faster ( ~650/660m) (~2.22-2.24/repeat).Felt pretty good |
Wednesday Dec 12 |
| gym ex & stretching 7:00 [1] | |
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| eliptical trainer 56:00 [1] 7 km (8:00 / km) | |
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| while watching 'B ultimatum'. throat bothered me again today |
Tuesday Dec 11 |
| running road/trails warm up/down 53:00 [1] 7.5 km (7:04 / km) | |
| shoes: Saucony |
| warm up out door, cool down indoor , and also in between intervals |
| running road/trails intervals (indoor track) 13:06 [4] 3.6 km (3:38 / km) | |
| shoes: Nike |
| 11* 1 min (~275m), plus 10 strides~60 m |
| running road/trails race 2:54 [5] 0.9 km (3:13 / km) | |
| shoes: Nike |
| test run ~ 900 m (4 laps indoor). tough, eh ? |
Monday Dec 10 |
| biking (indoor) 55:00 [1] | |
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| while start planning for the winter event. biking worth of 20 k |
| gym ex & stretching 7:00 [1] | |
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Sunday Dec 9 |
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| Event: Wine-O Chase (THOMASS)
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| orienteering race 54:00 [4] *** 7 km (7:43 / km) +40m 7:30 / km | |
| shoes: Olway |
| Thomass event. good crowd on a nice course by hammer. missed second last control ( about 45" or so) and end up 6th after leading a group there. about 40 sec behind winner-Laszlo. Stars did a good job. |
| Unspecified 35:00 [1] *** 2.5 km (14:00 / km) +40m 12:58 / km | |
| shoes: Olway |
| includes 7-8 min of warm up before race and the rest is a training with several Stars members on a contours only map. good. really cool down , since toes almost freezing |
| x-country skiing 1:18:00 [1] 12.5 km (6:14 / km) +140m 5:55 / km | |
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| after event went to Mansfield to check the area for the jan winter adv race and ski-o |