Saturday Jun 28 |
 | orienteering 28:00 [2]**** 4 km (7:00 / km) +100m 6:13 / km | |
| slept:8.0 shoes: ice bugs |
| good training in the forest of pedreanes. |
| orienteering 13:00 [1]** 1.8 km (7:13 / km) | |
| shoes: Nike |
| sprint model map training in Marinha Grande.. followed by the opening ceremony. only 4 canadians there at the parade..all Stars members.. the area seems to be very nice and enjoyable..over 600 norvegians, finns almost the same # |
| running road/trails warm up/down 5:00 [1]0.7 km (7:09 / km) | |
| shoes: ice bugs |
| for the above- combined |
| gym ex & stretching 5:00 [1] | |
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Friday Jun 27 |
| orienteering 33:00 [3]4.5 km (7:20 / km) +110m 6:32 / km | |
| slept:1.5 shoes: Olway |
| used Pedreanes map for a nice control pick-up exercise.good flow on a very fast and technical area.hmm no time or place for guessing here. |
| orienteering warm up/down 12:00 [1]**** 1.5 km (8:00 / km) +25m 7:23 / km | |
| shoes: Olway |
| managed to get a small blister on my right heel. also spent 8-10 min 'icing' my ankle in the Atlantic ocean.. boy.. water was cold, . Nice views while driving back along the coast. should use that way all week |
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| C • Good luck 2 |
Thursday Jun 26 |
| Note | |
| slept:4.5 (rest day) |
| travel day. left thu after work for Portugal, arrived at 9.00 am -friday local time at a beautifull place.. can see the Atlantic Ocean from our room window |
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| C • Jealous! 2 |
Wednesday Jun 25 |
| running road/trails 27:00 [2]5 km (5:24 / km) +20m 5:18 / km | |
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Tuesday Jun 24 |
| running road/trails warm up/down 40:00 [1]6 km (6:40 / km) | |
| shoes: Nike |
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| running road/trails intervals (track) 10:00 [4]3 km (3:20 / km) | |
| shoes: Nike |
| 15*200m(~40 sec) as the last work out with Tri City before heading to Europe |
Monday Jun 23 |
| biking 40:00 [1] | |
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| to and from the bank |
Sunday Jun 22 |
| running road/trails warm up/down 52:00 [2]8.65 km (6:01 / km) +120m 5:37 / km | |
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| in Monarch woods and then to/from Res |
| running road/trails intervals 20:00 [4]5.3 km (3:46 / km) +120m 3:23 / km | |
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| 4*1 loop in M W ) 2 before , 2 after the Cooper test (5.03,4.48,4.49,4.42 ) for a total of 19.22.last 50 min of today training was raining (sometimes heavy) |
| running road/trails race (track) 12:00 [5]3.35 km (3:35 / km) vdot: 54.8 | |
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| Cooper test. felt quite good..last time in Oct 14 did 3.25km. so... |