Saturday Sep 30 |
 | Running race 17:56 [4]5 km (3:35 / km) vdot: 56.6 | |
| shoes: Salomon XA Pro 3D (ret.) |
| 5K trial in the park, along the triathlon route. 1.25 km splits: 4:24, 4:32, 4:43, 4:17. Goal was 18:15, so I was quite pleased with my time. Surprised that I was able to speed up 26 seconds in the last quarter. I wasn't really expecting sub-18 after the slow third quarter.
New 5K PR by 35 to 56 seconds (not sure about old record as I don't know the exact distance of other runs), although that's not as good as it may sound because I haven't run a good 5K recently. |
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| C • wow 2 |
| Running warm up/down 26:00 [2]4.7 km (5:32 / km) | |
| shoes: Salomon XA Pro 3D (ret.) |
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| Cycling 43:00 [1]14.5 km (2:58 / km) | |
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| To/from and around the park. Nice day. |
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- Splits |
Friday Sep 29 |
| Cycling 10:35 [2]4.1 km (2:35 / km) | |
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| Running 30:00 [2]6 km (5:00 / km) | |
| shoes: Skechers Endorphin |
| Around the park for a bit. Did a couple of ~290 m trail sprints in the middle. Times were 51.4 and 50.4, with 1:10 jogging between. |
Thursday Sep 28 |
| Running 16:00 [1]2.8 km (5:43 / km) | |
| shoes: Salomon XA Pro 3D (ret.) |
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| Cycling 30:25 [1]9.9 km (3:04 / km) | |
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Wednesday Sep 27 |
| Running 54:33 [3]11.45 km (4:46 / km) +150m 4:28 / km | |
| shoes: Skechers Endorphin |
| Nice run around a ~4.95 km loop in the park twice (21:55 first loop, 22:50 second), then over to the hill and up and down the east slope 12 times. Pleased to maintain a good pace on the hills and feel pretty good too. |
| Cycling 42:30 [1]14.2 km (3:00 / km) | |
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| To/from, around the park. A bit windy. |
| Running warm up/down 28:00 [2]5.1 km (5:29 / km) | |
| shoes: Skechers Endorphin |
| 1 min "warmup", 11 min cooldown, 16 min jog after biking back from park. |
Monday Sep 25 |
| Cycling (stationary) 16:00 [1]6 km (2:40 / km) | |
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Sunday Sep 24 |
| Orienteering 1:15:09 [4]10.22 km (7:21 / km) +370m 6:14 / km | |
| shoes: Adidas Swoop 2 |
| Manitoba Champs - Long, Brandon Hills. Good race, some small mistakes, total lost time 3-4 minutes. A bit slow on the hills at the end but I kept moving fine after them, so that's okay. 2nd place, 8 minutes behind MrPither, and 1 minute ahead of dkonotopetz. |
| Running warm up/down 20:00 [2]3.5 km (5:43 / km) | |
| shoes: Adidas Swoop 2 |
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Long - Course 8 - Splits |