Saturday Oct 11 |
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| Event: Ontario Orienteering Championships / Eastern Canadian Orienteering Champio
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 | running road/trails 26:00 [1] 4 km (6:30 / km) +30m 6:16 / km | |
| slept:7.5 shoes: Nike |
| warm up ( and only 3 min of cool down for both events ?!?) |
| orienteering race 36:00 [4] **** 6 km (6:00 / km) +160m 5:18 / km | |
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| Ont. champs middle. good terrain , good map, and very good result on a day where "my cold " still bothered me. 3 minor bumps about 30 sec each, but was able to limit the damage. I won by 40 sec or so ahead or Mark A. ( my real first win at Ontario''s in 11 attempts since i moved here.. !) |
| orienteering race 16:00 [5] ** 4 km (4:00 / km) +35m 3:50 / km | |
| shoes: Nike |
| PM the sprint at Ont champs. finished 3rd for a tie with Laszlo which carry a more severe cold then mine. he did 3 seconds fatser then me the short finish chute.lucky that i did not lost that 3rd spot ). my fitness is limited now and I don't know if I should push thru this weakness from the cold and not much/proper training from last 4 weeks . Hans won about 40 sec ahead of us. then I was the "main cook" for the national team BBQ fundraiser. very nice weather. |
| Note | |
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| start taking antibiotics in the evening. therefore "no alcohol celebrations". after tommorow I'll need some rest. |
Friday Oct 10 |
| Note | |
| (rest day) |
| need it another rest since I still feel weak .this cold should go away.. |
Thursday Oct 9 |
| running road/trails warm up/down 27:00 [2] 4.54 km (5:57 / km) | |
| shoes: Nike |
| in Bechtel, warm up included some drills on the soccer field |
| running road/trails intervals 10:00 [4] 2.46 km (4:04 / km) +65m 3:35 / km | |
| shoes: Nike |
| 3* hill loop in Bechtel (~820 m) ( 3.27,3.25,3.11 ) |
Wednesday Oct 8 |
| running road/trails 16:00 [1] 2.5 km (6:24 / km) +25m 6:06 / km | |
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| setting up controls for a evening training in Bechtel.. wet tonite.. |
Tuesday Oct 7 |
| running road/trails 44:30 [2] 7.5 km (5:56 / km) +30m 5:49 / km | |
| shoes: Nike |
| w/Alin |
| running road/trails (track) 13:30 [3] 4 km (3:22 / km) | |
| shoes: Nike |
| 10*400 m (87,80,84,80,83,81,80,79,79,77) with 100 m jog recorded at the other training |
Monday Oct 6 |
| biking (indoor) 17:00 [1] | |
| slept:5.5 |
| worth of 7 k |
| gym ex & stretching 5:00 [1] | |
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Sunday Oct 5 |
| running road/trails 1:25:00 [2] 16.5 km (5:09 / km) +70m 5:03 / km | |
| ahr:125 shoes: salomon |
| easy run with Laszlo on the way back from his 10 k this morning. since he ran quite fast there, we took a longish easy one.. he managed to measure my loops ( 4.3 k regular loop) 1.5k*2 to and from there.. 1.28k the loop in Monarch Woods- and 14 k the whole loop. |