Tuesday Sep 30 |
 | MTB 1:10:00 [3] | |
| (injured) |
| chedoke rail trail to ancaster and rail trail home.
plantar fasciitis
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Sunday Sep 28 |
| Orienteering race 1:40:00 [4] | |
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| Running 30:00 [1] | |
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| enjoyed the course and the terrain most of the time. course could perhaps be a bit more technical but i was nervous about finishing the race since my heel is getting really bad so a relatively easy race with lots of trail running was something i didn't mind. i did ok until the very end - last 2-3km. i lost over 7 minutes to some who to that point i was having a close race with. oh well...good training |
Saturday Sep 27 |
| Running 35:00 [1] | |
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| Orienteering race 50:00 [4] | |
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| never got in to the race. many minor errors in the beginning, somewhat better in the middle but then a huge parallell error and the day was done. lacked speed as well although compared with most others although it felt i was running in my 'usual' pace. feeling pain in my heel. |
Friday Sep 26 |
| Running 25:00 [1] | |
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| Orienteering race 10:00 [4] | |
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| AM: race 1 - NAOC sprint. Sluggish start of the Champs. Tried to go hard but the kick wasn't there. Ran also in to some trouble and lost 45 s-ish. Not a very interesting area. |
| Orienteering race 20:00 [4] | |
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| Running 20:00 [1] | |
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| PM: Much better effort this time around and the race went pretty good. Drifted a few seconds two times, but that's about it. |
Tuesday Sep 23 |
| Running 40:00 [1] | |
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| Running 35:00 [5] | |
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| Formtoppnings intervals 5 x 2 On/1 Off and then 10 x 1 On/1 Off |
Sunday Sep 21 |
| Running 30:00 [1] | |
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| Running intervals 20:00 [5] | |
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| 4 on 3 off with Wil on the chedoke rail trail. three of them. |
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| C • huh 4 |
Saturday Sep 20 |
| Running 1:55:00 [2] | |
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| with wil and hammer in the valley. |
Thursday Sep 18 |
| Roller skiing 50:00 [3] | |
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| studholme/beddoe |
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| C • roller wheels 3 |
Tuesday Sep 16 |
| Running 30:00 [1] | |
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| Running intervals 30:00 [5] | |
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| 5 x double beckett drive loop. took 4.25-4.30 and we started every 6.30 min. after only 4h of sleep last night, i was pretty tired, but it was still a great workout. good crew out. |
Sunday Sep 14 |
| MTB 1:35:00 [2] | |
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| definitely not a single track biker. |
Saturday Sep 13 |
| Running 2:15:00 [2] | |
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| with paul in the valley. longest run since the spring. |
Friday Sep 12 |
| Running 30:00 [2] | |
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| Running intervals 15:00 [4] | |
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| Strength 10:00 [3] | |
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| bronte provincial park - 7 x 30s every 2 min + spanst |
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| C • I am hurt, wounded and saddened... 2 |
Thursday Sep 11 |
| Running hills 35:00 [3] | |
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| Running hills 25:00 [3] | |
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| cold almost gone but did only 5 lawry and 5 green. that was definitely enough. |
Sunday Sep 7 |
| Orienteering 1:30:00 [2] | |
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| Hanging flags for this coming week's AAA Nite and the permanent World Record Course.
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Saturday Sep 6 |
| Running 1:40:00 [2] | |
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| The Valley with a bigger group than usual. Nice for the first 30-40 minutes but then Hammer decided he wanted to get off his bike and run with us. After 10 pathetic minutes or so, I decided that if I wanted to get something more out of this training I have to do it my own. So I did. |
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| C • pathetic 6 |
Tuesday Sep 2 |
| Running 35:00 [1] | |
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| Running intervals 40:00 [5] | |
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| big group out again! 6 sets 1-2 x 1min rest + 5 min of 15/15. |
Monday Sep 1 |
| Running 1:00:00 [3] | |
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| Running 10:00 [1] | |
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| Running tempo 15:00 [4] | |
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| ran home from webster's but i was back on main st faster than expected so after one extra loop i decided to re run the naoc sprint again. 15.38 this time. 3 sec slower than two weeks ago but that is within the margin of error.
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