Friday Oct 3 |
 | gym ex & stretching 4:00 [1] | |
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| running road/trails warm up/down 30:00 [2] 5 km (6:00 / km) +20m 5:53 / km | |
| shoes: salomon |
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| running road/trails tempo 20:00 [4] 5 km (4:00 / km) +60m 3:46 / km | |
| shoes: salomon |
| in the dark, 5*~4 min ( or a bit longer ), after i took a healthy nap -about 1 hour |
Thursday Oct 2 |
| eliptical trainer 12:00 [1] | |
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| got home late today |
Wednesday Oct 1 |
| running road/trails 20:00 [1] ** 2.5 km (8:00 / km) +30m 7:33 / km | |
| shoes: salomon |
| set up some controls together with David and then "walk/jog" thru s good group of cadets in Waterloo Park. they had fun |
| gym ex & stretching 4:00 [1] | |
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Tuesday Sep 30 |
| running road/trails warm up/down 43:00 [2] 4.5 km (9:33 / km) +30m 9:15 / km | |
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| w/Alin |
| running road/trails intervals (track) 15:00 [5] 4 km (3:45 / km) | |
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| 4*1000 m every 5 min (3.39,3.31,3.27,3.20). Alin did 3*800- which was good to have someone on the side |
Monday Sep 29 |
| running road/trails 46:00 [2] 9 km (5:07 / km) +30m 5:02 / km | |
| shoes: salomon |
| to and from the bank |
Sunday Sep 28 |
| running road/trails warm up/down 17:00 [1] 3 km (5:40 / km) +15m 5:32 / km | |
| shoes: ice bugs |
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| orienteering race 1:38:00 [4] **** 15.5 km (6:19 / km) +250m 5:51 / km | |
| shoes: ice bugs |
| had some great time , and some.. quite bad. need more events prior to a big race if still want to run M21, (instead of just organizing -or being sick). satisfied for the pace and 4/5 of the race |