Wednesday Nov 30 |
 | Indoor biking 1:30:00 [1] | |
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| Easy biking and reading "A Look At Canada". |
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| C • 3 |
Tuesday Nov 29 |
| Running intervals 35:00 [5] | |
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| Running warm up/down 30:00 [1] | |
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| 9 x 3min/1min in the NW corner of the golf course. Big group again. Legs very tired. Probably because...drinking nothing but coffee today and 5th quality training in 8 days. Also yesterday's little workout was a bit harder than planned. Anyway, it doesn't matter what the legs feel like in late November. Some more training will fix it. |
Monday Nov 28 |
| Indoor biking 50:00 [3] | |
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| Couldn't watch the Leafs so I read a book instead. |
Sunday Nov 27 |
| Orienteering race 45:00 [4] | |
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| Running warm up/down 15:00 [1] | |
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| THOMASS#1. Fun race, ran most of the course with Hammer, the Duke and Wheels. Lost Hammer in the box and the Duke mp and Wheels, well, he could probably have beaten me in the finish sprint but he decided not to, since I helped him avoid the same fate as the Duke (who was too far away...). |
Saturday Nov 26 |
| Running 2:25:00 [2] | |
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| A few centimeters of snow! Nice run in the Valley with SuperWes, TVP and Hammer. |
Thursday Nov 24 |
| Running hills 1:00:00 [3] | |
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| Running warm up/down 20:00 [1] | |
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| 5 long hills (30 min)
5 medium hills (22 min)
5 short hills (8 min) - the stairs.
Ran in not too hard pace except for the last 5.
Very cold and windy. Some snow. Golf course is skiable. |
Wednesday Nov 23 |
| Indoor biking 45:00 [2] | |
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| Indoor biking intervals 35:00 [4] | |
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| Another cruel night on the bike watching the leafs. Fartlek the last half of 2nd and first half of the 3rd. When they they play was on I increased the speed. |
Tuesday Nov 22 |
| Running intervals 40:00 [5] | |
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| Strength 10:00 [3] | |
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| Running warm up/down 20:00 [1] | |
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| 1-2-1-2-1-2 on the 8-loop. Felt much better than the weekend. Happy with having negative splits
3.17 - 6.39 - 3.15 - 6.34 - 3.12 - 6.31
Started at 4,5 and 13 min.
MrP and TVP have the bragging rights until next week. Some spänst afterwards. |
Sunday Nov 20 |
| Running 2:00:00 [2] | |
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| Early crisp Sunday run with Hammer. A bit "weak" (or weaker) from the past week´s flu experience but it feels good to be back. |
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| C • 2 |
Saturday Nov 19 |
| Orienteering 1:55:00 [1] | |
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| Tree Hugger's invitational. Coed wirh Adria. We did pretty well. I orienteered for only a few controls and that was when we lost the gold. I couldn't find one... |
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| C • ? 4 |
Thursday Nov 17 |
| Note | |
| (sick) |
| The flu... |
Wednesday Nov 16 |
| Note | |
| (sick) |
| The flu... |
Tuesday Nov 15 |
| Note | |
| (sick) |
| The flu... |
Monday Nov 14 |
| Note | |
| (sick) |
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Sunday Nov 13 |
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| Event: Raid the Hammer
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| Orienteering race 3:10:00 [4] | |
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| Raid the Hammer 2005, with Tarno and Snoop. We had a good run, not clean, but we pushed hard. |
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| C • Congrats! 10 |
Saturday Nov 12 |
| Running 1:00:00 [1] | |
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| A run on the radial trail with the Smiths, Isak, Age and Hammer. |
Friday Nov 11 |
| Roller skiing 1:00:00 [2] | |
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| A great roller ski by the waterfront. |
Thursday Nov 10 |
| Running intervals 35:00 [4] | |
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| "Natural intervals, some orienteering in it, on the Chedoke golf course. Pace 4 downhill and pace 3 going up. |
| Running warm up/down 35:00 [1] | |
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Wednesday Nov 9 |
| Indoor biking 1:30:00 [2] | |
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| Another session with mental training. Slightly faster than last week. |
Tuesday Nov 8 |
| Running warm up/down 35:00 [1] | |
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| Running intervals 35:00 [5] | |
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| Strength 10:00 [3] | |
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| The Aberdeen loop. 1-2-3-2-1 laps.
2.45 - 5.40 - 8.45 - 5.45 - 2.40 or something like that. In any case, a good workout. ABC's afterwards. |
Sunday Nov 6 |
| MTB 2:00:00 [2] | |
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| Through the valley with Hammer. Heavy rain and thunderstorm! |
Saturday Nov 5 |
| Running 2:20:00 [2] | |
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| The valley, all on trails. Group too big to name them all. |
Thursday Nov 3 |
| Running warm up/down 10:00 [1] | |
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| Running (Fartlek) 55:00 [3] | |
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| Fartlek from Chedoke up and down the Escarpment to St Joe's and back. Many people out for being a Thursday. Great to see and very inspiring. |
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| C • 6 |
Wednesday Nov 2 |
| Indoor biking 1:30:00 [1] | |
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| Extremly boring but you gotta do what you gotta do. Spezza/Havlat/Alfie made it a bit easier for a while. |
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| C • 1 |
Tuesday Nov 1 |
| Running warm up/down 25:00 [1] | |
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| Running intervals 35:00 [5] | |
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| Strength 10:00 [3] | |
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| 17th fairway intervals, the trad opener for the golf course season. Felt much better than the weekend. We did 6 ervy 5.5 min, first four was 4.10 and last two 4.15. Last year in December I was a couple of seconds faster but with 1 min more rest.
Some spänst afterwards. |
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| C • Spänst 5 |