Saturday Aug 9 |
 | running road/trails warm up/down 17:00 [1] 2.8 km (6:04 / km) +20m 5:52 / km | |
| shoes: salomon |
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| running road/trails 20:00 [3] 4.2 km (4:46 / km) +40m 4:33 / km | |
| shoes: salomon |
| one loop under powerline in neighbourhood |
Friday Aug 8 |
| running road/trails 42:00 [2] 7 km (6:00 / km) +30m 5:52 / km | |
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| running road/trails intervals 20:00 [4] 5 km (4:00 / km) +40m 3:51 / km | |
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| 5*4 min w/2 min in between |
| gym ex & stretching 6:00 [1] | |
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Wednesday Aug 6 |
| running road/trails 30:00 [1] 5.5 km (5:27 / km) +20m 5:21 / km | |
| shoes: salomon |
| in Technology park w/Kevin planning 2 small courses for a training camp of 50 junior x-skiers. should be nice |
Tuesday Aug 5 |
| running road/trails 34:00 [2] 6.5 km (5:14 / km) +20m 5:09 / km | |
| shoes: Saucony |
| w/Alin around the neighbourhood |
| running road/trails tempo 16:00 [4] 4 km (4:00 / km) +40m 3:49 / km | |
| shoes: Saucony |
| 4*4 min w/2 easy.. intensity ? close to 4. lite headache for the whole afternoon into evening |
Monday Aug 4 |
| running road/trails 25:00 [1] 4 km (6:15 / km) +40m 5:57 / km | |
| shoes: salomon |
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| biking (indoor) 23:00 [1] | |
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| worth of 7k while looking at some older maps |
| gym ex & stretching 5:00 [1] | |
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Sunday Aug 3 |
| running road/trails 52:00 [2] 10 km (5:12 / km) +70m 5:01 / km | |
| shoes: Nike |
| w Laszlo at Pinery.climb is aprox |
| running road/trails tempo 41:00 [4] 10 km (4:06 / km) +100m 3:54 / km | |
| ahr:155 shoes: Nike |
| 5*2k (4.12,4.10,4.19,4.23,4.00 ) , 3rd and 4th slightly more climb and more technical trail.Pretty good day there |
| Unspecified 4:00 [1] | |
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| swim portions |