Saturday Aug 2 |
 | Unspecified 1:15:00 [1] **** 6 km (12:30 / km) +150m 11:07 / km | |
| shoes: ice bugs |
| map checking and updates at Mansfield. more time there , however.. |
Thursday Jul 31 |
| running road/trails warm up/down 48:00 [1] 8.2 km (5:51 / km) +60m 5:39 / km | |
| shoes: Nike |
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| running road/trails intervals (track) 20:00 [4] 5.8 km (3:27 / km) | |
| shoes: Nike |
| 2 sets*10*1min "On" (~280m ave 1st set, and ~300m ave 2nd set) |
| gym ex & stretching 4:00 [1] | |
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Wednesday Jul 30 |
| running road/trails 51:00 [2] 9 km (5:40 / km) +20m 5:36 / km | |
| shoes: Saucony |
| to and from the bank |
| gym ex & stretching 5:00 [1] | |
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Tuesday Jul 29 |
| running road/trails 31:00 [1] 5 km (6:12 / km) +30m 6:01 / km | |
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| like 14 min warm up , like 15 min in between intervals, and 2 min cool down |
| running road/trails intervals (track) 13:00 [4] 4 km (3:15 / km) | |
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| 16*250 m ( between 51 to 47") |
| gym ex & stretching 4:00 [1] | |
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Monday Jul 28 |
| running road/trails 27:00 [1] 4.5 km (6:00 / km) +25m 5:50 / km | |
| shoes: salomon |
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| gym ex & stretching 4:00 [1] | |
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Sunday Jul 27 |
| running road/trails 1:25:00 [3] 17 km (5:00 / km) +100m 4:51 / km | |
| shoes: Nike |
| w/Laszlo to Monarch woods and resurection |
| running road/trails intervals (track) 7:00 [5] 2 km (3:30 / km) | |
| shoes: Nike |
| 2*1000 m at the track (3.29,3.27) |