Tuesday Aug 30 |
 | Running intervals 40:00 [5] | |
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| Running warm up/down 40:00 [1] | |
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| Intervals with Fossil, Hammer & Meridian. We did a loop around Reservoir Park. 6 x 4min/1min (3.49-4.00) + 5 min 15s/15s. A tough workout indeed. |
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| C • 3 |
Monday Aug 29 |
| Roller skiing 1:00:00 [2] | |
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| Waterfront. 50/50 classic/skate |
Sunday Aug 28 |
| Rollerblading 1:20:00 [2] | |
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| Running 30:00 [2] | |
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| With Mrs. Smith, Age and Isak along the Ottawa river, we all had a near river experience, walking with rollerblades is ok. Ran back to Mr. and Mrs. Smith place. |
Friday Aug 26 |
| Running 1:05:00 [2] | |
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| With theshadow, Isak, Mr and Mrs Smith around the canals in Ottawa. |
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| C • 3 |
Thursday Aug 25 |
| Orienteering race 15:00 [4] | |
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| Running warm up/down 15:00 [1] | |
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| Ottawa Sprint O at Kanata Lakes. Had a good race, mistakesless than 20s, 13.16 2,4K. Wil was 2nd 14.30-ish. Thanks to theshadow who showed me Hawkesbury. |
Wednesday Aug 24 |
| Running 1:15:00 [2] | |
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| With Hammer and theshadow from Beddoe to Ancaster Creek and back. |
Tuesday Aug 23 |
| Running intervals 40:00 [5] | |
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| Running warm up/down 30:00 [1] | |
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| 12 x 2min/1min with Hammer, theshadow and Snipes. A few extra minutes of rest between 7tha dn 8th interval. Felt pretty good but the weekend's trail run is still there. |
Monday Aug 22 |
| MTB 25:00 [2] | |
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| Running 50:00 [2] | |
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| Test running the DK-06K course on Ancaster Creek with Hammer. Great woods running and lots of hills. Biked back and forth. |
Sunday Aug 21 |
| MTB 1:20:00 [2] | |
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| To DV and back with Hammer. |
Saturday Aug 20 |
| Running warm up/down 15:00 [1] | |
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| Running race 2:40:00 [4] | |
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| Iroqouia Trail Run 32K.
Just like the previous training sessions this week, my legs very a bit sluggish. I managed to keep a good speed down hill on the flats and where ever it was rocky but the up hill made my legs very tired, as in not normally tired. Anyway...Tarno totally destroyed me, 12 min behind, that old guy is just gettin better and better. The race itself was not the most exciting, after 5K I was on my own and it sometimes felt more like a tougher and faster Saturday long run. Thanks to pretty good conditions I manged to run 9 min faster than 2003 (but so did most of the others too). |
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| C • Congrats! 6 |
Thursday Aug 18 |
| Running warm up/down 45:00 [1] | |
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| Running tempo 15:00 [4] | |
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| First part of the Rally, 16.15. Not a good day, legs were not with me today. |
Tuesday Aug 16 |
| Running warm up/down 40:00 [1] | |
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| Running intervals 30:00 [5] | |
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| Pyrmaid intervals with Snipes 1-2-3-4-4-3-2-1 x 1 min. 3 extra minutes between the 4 min ones. Legs a bit tired but I worked hard the whole way. |
Monday Aug 15 |
| MTB 1:00:00 [3] | |
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| Beddoe-Old Mill-Trail Center-Beddoe. Nice day for a bike ride. Gradually increased the speed. |
Sunday Aug 14 |
| Running 2:00:00 [2] | |
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| Good Dundas Valley run with Snipes. All on trails and relatively flat for being a loop in the Valley. |
Saturday Aug 13 |
| MTB 1:40:00 [2] | |
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| Regular loop in the Valley. |
Friday Aug 12 |
| Roller skiing 45:00 [3] | |
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| Running 45:00 [2] | |
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| Roller skiinb by the Waterfront. Easy skating mixed with hard double poling + Princess Point to Beddoe via South shore trails. |
Wednesday Aug 10 |
| Running 1:20:00 [1] | |
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| From Henderson to Beddoe on the Bruce Trail, heading east first for a while. Expansion of the Gage park map is possible. The hillside between the rail trail and the railway isn't that bad. |
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| C • 7 |
Tuesday Aug 9 |
| Running warm up/down 30:00 [1] | |
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| Running intervals 25:00 [5] | |
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| 4 x 1000n, 1st & 3rd uphill and 2nd & 4th downhill. Every 6th minute 3.44 - 3.10 - 3.37 - 3.10. A shorter session than planned but it was pretty hot and my achilles started to say no as well. In any case it was a very good workout. |
Monday Aug 8 |
| Roller skiing 55:00 [2] | |
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| Running warm up/down 15:00 [1] | |
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| Running hills 5:00 [5] | |
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| Roller skiing by the waterfront + five hill sprints Princess Point. |
Sunday Aug 7 |
| Running warm up/down 45:00 [1] | |
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| Running race 30:00 [4] | |
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| South Huron Trail Run. 8K, first half mostly uphill and last half therefore downhill. The time, 30.02, is more than 3 minutes longer than my PB on an 8K course but it was a pretty tough course and even if we started at 9.30 it was quite warm. Anyway, I don't really know how good/bad my performance was. Legs were a bit sluggish but they always feel like that when you have to push hard in a running race. Finshed 5th, 2.30 behind some UofW runners. However, this race also shows that I'm probably not as fast on the road/trail as I was ten years ago (I guess that shouldn't be any surprise). |
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| C • Slowing down? 2 |
Saturday Aug 6 |
| Running 2:10:00 [2] | |
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| Beddoe to the Valley and back with Hammer. About half in the woods. |
Friday Aug 5 |
| MTB 1:30:00 [2] | |
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| A shorter version of the standard loop. |
Tuesday Aug 2 |
| Running warm up/down 25:00 [1] | |
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| Running intervals 25:00 [4] | |
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| 12 x 60s/60s. Along the coast north. Didn't push it 100%, wanted my legs to get used to intervals again. |
Monday Aug 1 |
| Running 55:00 [2] | |
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| With Per and Adria to Knisa Bay and back. |