Saturday Jan 12 |
 | running road/trails warm up/down 7:00 [1] 1.3 km (5:23 / km) +20m 5:00 / km | |
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| orienteering 25:00 [3] **** 3.2 km (7:49 / km) +40m 7:21 / km | |
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| testing a potential portion for WRE |
Friday Jan 11 |
| Unspecified 40:00 [1] *** 1.5 km (26:40 / km) +25m 24:37 / km | |
| (rest day) |
| more WRE map updates. can't wait to start test running some legs |
| gym ex & stretching 8:00 [1] | |
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| eliptical trainer 8:00 [1] 0.5 km (16:00 / km) | |
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Thursday Jan 10 |
| Unspecified 45:00 [1] *** 2 km (22:30 / km) +30m 20:56 / km | |
| slept:5.5 |
| more updates |
| running road/trails warm up/down 47:30 [1] 7.7 km (6:10 / km) +25m 6:04 / km | |
| shoes: Nike |
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| running road/trails intervals 18:30 [4] 5.3 km (3:29 / km) +60m 3:18 / km | |
| shoes: Nike |
| 12*440m (in Waterloo park) according to the map. we thought were 400m (93 to 90 ") with 70 sec recov. intens level over 4.5 |
| gym ex & stretching 4:00 [1] | |
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Wednesday Jan 9 |
| Unspecified 45:00 [1] *** 2 km (22:30 / km) +30m 20:56 / km | |
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| more map updates for WRE |
| biking (indoor) 19:00 [1] | |
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| in the evening after finished drawing the map updates. worth of 6 k |
Tuesday Jan 8 |
| Unspecified 30:00 [1] *** 1 km (30:00 / km) +30m 26:05 / km | |
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| more map updates for WRE. got dark again, as i left work quite late |
| running road/trails warm up/down 44:30 [1] 5.5 km (8:05 / km) | |
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| in Waterloo park |
| running road/trails intervals 18:30 [4] 5.5 km (3:22 / km) +80m 3:08 / km | |
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| 6 loops (~900m) (3.12,3.07,3.07,3.02,2.59,2.59) . quite warm tonite outdoor |
Monday Jan 7 |
| Unspecified 40:00 [1] *** 2 km (20:00 / km) +25m 18:49 / km | |
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| start map updating for WRE this afternoon. more time spent there, however it got dark and I had to pack it.this WRE better be good, since another (ex president ) of OOA resigned , maybe because of this event. |
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| C • unspecified 2 |
| biking (indoor) 22:00 [1] | |
| (rest day) |
| in the evening worth of 8 k |
Sunday Jan 6 |
| running road/trails warm up/down 15:00 [1] 2 km (7:30 / km) | |
| shoes: Olway |
| for Thomass in Toronto |
| orienteering race 57:00 [4] *** 8 km (7:08 / km) +240m 6:12 / km | |
| shoes: Olway |
| Thomass in Toronto. good course in Morningside( lots of options ). end up passing Martin after last control , for a win. Laszlo missed one near second box, at that time i was just behind him. a good run for my money.
i think was my 13th Thomass win (at least ) ( i did not really keep track of placing for 3-4 events early on ( '99, &2000 ) when i arrived in Canada |