Saturday Jan 19 |
 | gym ex & stretching 5:00 [1] | |
| (rest day) |
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| eliptical trainer 10:00 [1] 1 km (10:00 / km) | |
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Friday Jan 18 |
| running road/trails 58:00 [2] 9.5 km (6:06 / km) +60m 5:55 / km | |
| shoes: salomon |
| quite cold tonite, |
| gym ex & stretching 10:00 [1] | |
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Thursday Jan 17 |
| running road/trails warm up/down 48:00 [2] 8.5 km (5:39 / km) +20m 5:35 / km | |
| shoes: Nike |
| in Waterloo Park |
| running road/trails intervals 20:00 [4] 5.5 km (3:38 / km) +60m 3:27 / km | |
| max:166 shoes: Nike |
| 10*2 min (w/60 " in between ). sometimes maybe HR was at level 5 , but.. |
| gym ex & stretching 4:00 [1] | |
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Wednesday Jan 16 |
| Unspecified 45:00 [1] *** 1.5 km (30:00 / km) +35m 26:52 / km | |
| slept:6.0 |
| quite cold today for this unspecified task ( but were no precipitations, so..). however i'm advancing.. |
| biking (indoor) 26:00 [1] | |
| (rest day) |
| easy ride in the evening after more map drawing was performed |
Tuesday Jan 15 |
| running road/trails warm up/down 47:00 [1] 7.5 km (6:16 / km) | |
| slept:6.0 shoes: Saucony |
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| running road/trails intervals (indoor track) 16:00 [5] 4.5 km (3:33 / km) | |
| slept:0.5 |
| felt quite good today at the work out ( probably was the .5h nap prior to work out ). ran 6,5,4,3,2 loops (~230m each ) (5.04,4.04,3.09,2.21,1.26 ), with some 2 min jog in between (included at warm-up down ) |
Monday Jan 14 |
| running road/trails tempo 18:00 [4] 4.1 km (4:23 / km) +10m 4:20 / km | |
| shoes: Saucony |
| quick run to the bank trying to beat their closing hour. did that |
| running road/trails 37:00 [2] 7 km (5:17 / km) +45m 5:07 / km | |
| shoes: Saucony |
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| running road/trails warm up/down 19:00 [1] 2.9 km (6:33 / km) +15m 6:23 / km | |
| shoes: Saucony |
| with Val at the end of my run |
| gym ex & stretching 5:00 [1] | |
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Sunday Jan 13 |
| Unspecified 2:00:00 [1] *** 5 km (24:00 / km) +50m 22:51 / km | |
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| more WRE map updates . more time spent there , however only 2 hours to count as activ. |
| running road/trails warm up/down 18:00 [1] 2.8 km (6:26 / km) +30m 6:06 / km | |
| shoes: Saucony |
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| orienteering 9:00 [2] *** 1.2 km (7:30 / km) +30m 6:40 / km | |
| shoes: Saucony |
| another portion tested at WRE location |