Saturday Mar 15 |
 | eliptical trainer 11:00 [1] 1 km (11:00 / km) | |
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| gym ex & stretching 4:00 [1] | |
| (rest day) |
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Friday Mar 14 |
| gym ex & stretching 4:00 [1] | |
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| running road/trails 57:00 [2] 9 km (6:20 / km) +30m 6:14 / km | |
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| late in the evening run - to the and from the - bank. going there i ran thru soft, ankle deep snow.. took me 32 min, so i choose a less scenic route on the way back ( running on dry streets ) but only 25 min- going in the snow my left knee start acting up, and even if it was a good workout still i need more my knee , then a good workout. it will be hard to train the next few days while lots of snow on the ground, but soft. |
Thursday Mar 13 |
| x-country skiing 1:03:00 [1] 12.5 km (5:02 / km) +70m 4:54 / km | |
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| in Bechtel . soft snow -since were 2 or 3 ° C tonite.. 2 big loops ( around 19 min each ) ~3.6k/loop, and 3 small loops ( 21.35) plus some more |
| running road/trails warm up/down 9:00 [1] 1.5 km (6:00 / km) +5m 5:54 / km | |
| shoes: Saucony |
| after ski |
| gym ex & stretching 4:00 [1] | |
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Wednesday Mar 12 |
| gym ex & stretching 10:00 [1] | |
| (rest day) |
| quite tired today after work, and i was planning to go out for a ski evening, but...stayed indoor |
| eliptical trainer 20:00 [1] 2 km (10:00 / km) | |
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| while watching some late season hockey |
Tuesday Mar 11 |
| running road/trails warm up/down 37:00 [1] 5.5 km (6:44 / km) | |
| shoes: Nike |
| indoor at the Rec |
| running road/trails intervals (indoor track) 23:00 [5] 6.5 km (3:32 / km) | |
| shoes: Nike |
| 2 sets of 5,4,3,2 laps (~230m) (4.19,3.10,2.24,1.40 & 3.55,3.11,2.21,1.32 ) |
Monday Mar 10 |
| Unspecified 15:00 [1] | |
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| snowshoveling..yup, enough for a work out |
| x-country skiing 45:00 [1] 7 km (6:26 / km) +20m 6:20 / km | |
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| in Schneider , just before 7 pm. with the daylight saving time , actually its nice to have a chance late afternoon for a training |
| gym ex & stretching 4:00 [1] | |
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Sunday Mar 9 |
| Unspecified 1:50:00 [1] 10 km (11:00 / km) +120m 10:23 / km | |
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| snowshoeing , braking some trails for today's Thomass, while installing and collecting controls. beautifull but cold day. not so much turn out for the THOMASS Stars , but i hope who did had a good time. Nice to see a brand new orienteer ( Stars just signed him up ) crashing the small but good field, even he did not have snow shoes. ( he only went out understand what a map it is -yesterday on snowy/ stormy day in waterloo park. and today he missed the estimated winning time for thomass by entire ... 2 seconds ) |
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| C • Thank You! 4 |