Friday Nov 30 |
 | Running hills 20:00 [3] | |
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| Running 20:00 [1] | |
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| What to do a Friday night.
1. a triple Bannister (= total of six times up the Chedoke stairs). |
Thursday Nov 29 |
| Running 1:00:00 [3] | |
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| rally loop but nice and easy pace. |
Wednesday Nov 28 |
| Note | |
| (rest day) |
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Tuesday Nov 27 |
| Running 30:00 [1] | |
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| Running intervals 30:00 [5] | |
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| ten cruel 3 on/1 off on the rail trail together with some non-lame people. |
Monday Nov 26 |
| Note | |
| (rest day) |
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Sunday Nov 25 |
| Orienteering 40:00 [4] | |
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| Running 15:00 [1] | |
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| Thomass at Starkey. Two mistakes, one minor and one a bit bigger. Probably cost 2.5-3 min in total. Otherwise good. A bit tired perhaps. |
Saturday Nov 24 |
| Running 2:00:00 [2] | |
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| Long run with Paul Simon in the Valley. |
Friday Nov 23 |
| Running hills 25:00 [3] | |
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| Running 30:00 [1] | |
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| Pyramid hill workout at Chedoke. |
Thursday Nov 22 |
| Running 20:00 [3] | |
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| back and forth to earl kitchener. |
Tuesday Nov 20 |
| Running 30:00 [1] | |
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| Running intervals 40:00 [5] | |
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| intervals as usual...one set was 2 on/1 off + 1 on/1 off => 5min. did eight of those. |
Sunday Nov 18 |
| Running 30:00 [1] | |
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| Running 25:00 [4] | |
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| Decided to try the winter rally. Went out at 830pm so some sections were a bit tricky but overall not too bad. Felt pretty good despite a cold that has been "waiting" to become serious since last weekend. Felt in any case much better than yesterday. 10.06 - 20.20 - 26.46 |
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| C • winter rally 14 |
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| C • winter rally 1 |
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Winter Rally - Splits |
Saturday Nov 17 |
| Running 2:20:00 [2] | |
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| Solo in the valley. When the training period starts - people disappear... |
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| C • you needed to read the boar... 3 |
Friday Nov 16 |
| Note | |
| (rest day) |
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Thursday Nov 15 |
| Roller skiing 30:00 [3] | |
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| Beddor Dr. |
Wednesday Nov 14 |
| Note | |
| (rest day) |
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Tuesday Nov 13 |
| Running 30:00 [1] | |
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| Running 40:00 [5] | |
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| 10-12 people at tonight's TNT. They all got a pyramid 1234321234 1 min rest between + one extra after the first 4 and the second one. Got tired the last two. |
Monday Nov 12 |
| Running 1:10:00 [2] | |
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| Taking down the Raid. The climbs were the M as well today. Twice as slow going up as yesterday, but much faster going down. |
Sunday Nov 11 |
| Running 2:40:00 [2] | |
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| Checking and vetting the Raid. |
Saturday Nov 10 |
| Running 1:10:00 [2] | |
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| Setting up the Raid. |
Friday Nov 9 |
| Running 1:40:00 [2] | |
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| Setting up the Raid. |
Thursday Nov 8 |
| Roller skiing 30:00 [3] | |
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| Beddoe Dr. |
Wednesday Nov 7 |
| Note | |
| (rest day) |
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Tuesday Nov 6 |
| Running intervals 35:00 [5] | |
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| Running 35:00 [1] | |
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| as always the first tuesday after the time change - 17th fairway. rainy and windy. 5 x every 6.5 min. Avg 4.13. + some stairs. |
Monday Nov 5 |
| Note | |
| (rest day) |
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Sunday Nov 4 |
| Orienteering 1:50:00 [2] | |
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| Raid stuff. Great workout - tough and lots of woods. |
Saturday Nov 3 |
| Running 2:25:00 [2] | |
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| In the valley wih Chris, Simon and Wes. |
Friday Nov 2 |
| Running 10:00 [3] | |
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| Running 10:00 [4] | |
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| To Blockbuster on Dundurn and ran tempo home. 2.2km and 7.40 |
Thursday Nov 1 |
| Note | |
| (rest day) |
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