Sunday Apr 29 |
 | Orienteering 1:25:00 [3] 10 km (8:30 / km) | |
| shoes: Adidas Swoop 2 |
| Training at Neepawa. Went to some of the controls from my course yesterday, and a few others. With Darius some of the time. We generally took different routes and went to different controls at the end.
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| Running 30:00 [2] 5 km (6:00 / km) | |
| shoes: Adidas Swoop 2 |
| Parts of the training where I was just running (15 min), and picking up a control afterwards. |
Saturday Apr 28 |
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| Event: MOA Selection Race #1
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| Orienteering 1:04:25 [4] 9.7 km (6:38 / km) | |
| shoes: Adidas Swoop 2 |
| Selection Race at Neepawa. Very good race. Only made a few small bobbles, about 1-2 min total, though the course wasn't too difficult. Good way to start off the season. Map/route: controls 4-8, the rest.
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| C • beatings 1 |
| Running warm up/down 15:00 [1] 2.75 km (5:27 / km) | |
| shoes: Adidas Swoop 2 |
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| Orienteering 7:00 [1] 1 km (7:00 / km) | |
| shoes: Adidas Swoop 2 |
| Picked up a few controls for the cooldown, this is the part that involved a bit of map reading. |
Friday Apr 27 |
| Running 30:00 [2] 6 km (5:00 / km) | |
| shoes: Salomon XA Pro 3D old |
| To the park and back. Nice morning. |
Thursday Apr 26 |
| Running race 19:52 [4] 5 km (3:58 / km) vdot: 50.2 | |
| shoes: Salomon XA Pro 3D (ret.) |
| 5K trial in the park. Yuck... I would have considered 18:52 a bad time. 1.25 km splits: 4:35, 4:44, 5:13, 5:20. Didn't have good speed, then couldn't even keep up my slowish pace. Just nothing there today I guess. Possible reasons, all of which seem rather doubtful: pavement + old shoes were too hard on my legs; the heat got to me (it felt rather warm, but I should give up now if I can't run when it's 23°C with low humidity); too much training in the past few days. |
| Running warm up/down 40:00 [1] 6.7 km (5:58 / km) | |
| shoes: Salomon XA Pro 3D (ret.) |
| Started to feel a bit groggy after the run... felt much better after a refreshing dip in the lake. |
Wednesday Apr 25 |
| Cycling 1:17:00 [1] 27.3 km (2:49 / km) | |
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| Up the highway for a bit, then back along the dirt roads and around the park. |
Tuesday Apr 24 |
| Running intervals 25:49 [5] 7.34 km (3:31 / km) | |
| shoes: Salomon XA Pro 3D (ret.) |
| Along the trails in the park. 7 × ~925 m, then 3 × ~290 m. Times: 3:16.9, 3:13.0, 3:15.2, 3:15.3, 3:19.7, 3:19.6, 3:19.1 (avg 3:17.0), 57.9, 56.6, 55.9 (avg 56.8). Avg 1:42 rest between the longer ones and 1:02 between the shorter ones. Feeling very good, and my speed was good too. |
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| C • nice work 3 |
| Running 1:13:00 [1] 12.5 km (5:50 / km) | |
| shoes: Salomon XA Pro 3D (ret.) |
| Warmup, cooldown, and jogging between the intervals. |
Monday Apr 23 |
| Running 28:00 [2] 5.9 km (4:45 / km) | |
| shoes: Salomon XA Pro 3D old |
| Afternoon run/bike/walk, ran to town and back (18:51) to start off, then went around the park. |
| Cycling 36:30 [1] 11 km (3:19 / km) | |
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| Walking 30:00 [1] 3.75 km (8:00 / km) | |
| shoes: Salomon XA Pro 3D old |
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