Sunday Jul 27 |
 | Running 2:00:00 [1] 22.3 km (5:23 / km) | |
| shoes: Salomon XA Pro 3D new |
| Around the lake on roads to the east side of the park, with a detour down to the trails by the river, and around the park. Felt sore at first, fine in the middle, and sore again towards the end. |
Saturday Jul 26 |
| Cycling 3:55:00  67 km (3:30 / km) | |
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| Along gravel roads, for the most part, to the east side of the Rat River Swamp, along the south part of the dyke, back along the highway. Took a detour down some trails northeast and east of the swamp to see where they lead. The trail to the northeast was dead-end and the two to the east would form a loop, but I turned around at a fence on both of them. |
Friday Jul 25 |
| Running intervals 18:32 [5] 4.95 km (3:45 / km) +80m 3:28 / km | |
| shoes: Saucony Grid Excursion TR 2 |
| In the park, 2x1250 on the road, 2x590 and 2x190 on the long straight section of trail, then over to the hill and 2x the hill loop twice. Times/rest: 4:14 (2:29) 4:27 (2:08) 2:04 (1:28) 2:10 (1:17) 31.9 (0:49) 31.8 (14:51) 2:16=1:07+1:09 (1:30) 2:17=1:09+1:08. Felt somewhat stiff while warming up and was even wondering if I should attempt intervals. What do I know... it ended up going quite well, especially on the hills. This is the first time I've been consistently fast on the hill loop. |
| Running warm up/down 46:00  8.5 km (5:25 / km) | |
| shoes: Saucony Grid Excursion TR 2 |
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Thursday Jul 24 |
| Cycling 1:00:00  19.5 km (3:05 / km) | |
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| Down South. |
Wednesday Jul 23 |
| Running intervals 16:42 [5] 4.68 km (3:34 / km) | |
| shoes: Salomon XA Pro 3D new |
| 6x780 on trails in the park. Ran between the two junctions at either end of the long straight section of trail. Times were 2:47, 2:42, 2:45, 2:46, 2:52, 2:50 (avg 2:47, avg rest 1:42). Felt good, and my speed was good too, although I wasn't 100% sure of that while out there because I hadn't measured the route yet. Figured that if it were 780m I would consider my times good. |
| Running warm up/down 40:00  7 km (5:43 / km) | |
| shoes: Salomon XA Pro 3D new |
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Tuesday Jul 22 |
| Running 43:30 [2] 8.5 km (5:07 / km) | |
| shoes: Salomon XA Pro 3D old |
| Around the park. Didn't feel like running to the bridge so I crossed the river below the dam. Ran through the water as the rocks there were still mostly covered. |