Saturday Apr 26 |
 | Unspecified 40:00 [1] 2 km (20:00 / km) +10m 19:31 / km | |
| shoes: Saucony |
| map updates |
Friday Apr 25 |
| running road/trails 24:48 [1] 4.5 km (5:31 / km) +50m 5:13 / km | |
| slept:6.0 shoes: Saucony |
| in Monarch woods |
| running road/trails tempo 15:12 [4] 4 km (3:48 / km) +90m 3:25 / km | |
| shoes: Saucony |
| 3 laps in Monarch woods (5.14,5.03,4.55), w/a minute in between jogging |
Thursday Apr 24 |
| running road/trails warm up/down 36:00 [1] 6 km (6:00 / km) +40m 5:48 / km | |
| shoes: salomon |
| in Bechtel. includes also the in between |
| running road/trails intervals 18:00 [4] 5 km (3:36 / km) +50m 3:26 / km | |
| shoes: salomon |
| 9*2 minutes |
| gym ex & stretching 4:00 [1] | |
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Wednesday Apr 23 |
| running road/trails 20:00 [1] 3 km (6:40 / km) +25m 6:24 / km | |
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| running around installing/ collecting controls for Stars wednesday training. |
Tuesday Apr 22 |
| running road/trails warm up/down 35:00 [1] 6 km (5:50 / km) +25m 5:43 / km | |
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| running road/trails intervals 7:00 [5] 2.12 km (3:18 / km) +20m 3:09 / km | |
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| 2 ring roads in WP (3.25 & 3.31)..tough. |
| running road/trails intervals 9:00 [4] 2.38 km (3:47 / km) | |
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| 9* 1 min ( horse loop in WP) |
Monday Apr 21 |
| orienteering 24:00 [1] 3 km (8:00 / km) +60m 7:16 / km | |
| shoes: Saucony |
| the jogging between controls while putting up ribons for WRE |
Sunday Apr 20 |
| running road/trails warm up/down 20:00 [2] *** 2.5 km (8:00 / km) +80m 6:54 / km | |
| shoes: ice bugs |
| used the model map for warming up for the relay |
| orienteering race 40:00 [4] **** 7 km (5:43 / km) +250m 4:51 / km | |
| shoes: ice bugs |
| anchor leg for Stars relay. we ended up 2nd ( after winner Wil & Kata S. did both 2 legs - and one runner from Ottawa dq-ed, ) just behind DVOA.
we started pretty good but not enough experience , or lack of training ( for Val) put me about 4-5 min behind Wil, S.Zhyk and Jon T). I had a great run ( about 40 sec of error ), and lack of motivation on the last km. very nice relay arena , and a nice course setting by feet.
Nevertheless Stars put a great performance ( to bad we could not call it excellent ) . bringing home a trophy( Challenge Cup) it would be great for our club. great weekend overall.
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