Tuesday Jan 31 |
 | Running 40:00 [1] | |
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| Jogging while the GCG boys did their intervals. |
Monday Jan 30 |
| Note | |
| (sick) |
| Still hurting. |
Sunday Jan 29 |
| Note | |
| (sick) |
| Food poisoning.
I rather spend a night at a German airport than go through this again. |
Saturday Jan 28 |
| Skiing 3:00:00 [2] | |
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| AM: Classic skiing at Duntroon with Age. Three red loops. +6 and sunshine made it tougher and tougher throughout the day. Spring skiing in January. |
| Skiing 1:05:00 [2] | |
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| PM: Skating at Duntroon. Another red loop. |
Thursday Jan 26 |
| Running warm up/down 20:00 [1] | |
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| Running hills 25:00 [3] | |
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| Had only a short training window today, time enough though to do 6 x Lowry. |
Wednesday Jan 25 |
| Indoor biking 1:30:00 [2] | |
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| Watching US Marshalls. |
Tuesday Jan 24 |
| Running intervals 45:00 [5] | |
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| Running warm up/down 35:00 [1] | |
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| 17th fairway with GCG. Great to see JVD and TVP back. 7 intervals, starting every 5,5 min. All intervals within 5 seconds 4.06-4.11, happy with that. except for first one. |
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| C • Fast as a Canuck! 11 |
Monday Jan 23 |
| Indoor biking 1:00:00 [3] | |
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| Indoor biking 30:00 [2] | |
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| Watching 24 and Harper. |
Sunday Jan 22 |
| Running 45:00 [2] | |
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| Orienteering race 45:00 [4] | |
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| THOMASS at Greenwood. Let Pither almost catch me two times but decided not to. Had a good run.
Good training week. Less hours but a lot of quality. Next week will be more longer stuff again. |
Saturday Jan 21 |
| Running 1:55:00 [2] | |
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| Long run with GCG. |
Friday Jan 20 |
| Running warm up/down 30:00 [1] | |
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| Strength 25:00 [3] | |
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| Running intervals 5:00 [3] | |
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| Another very mild day in the Hammer. Some spänst + the Bannister stairs, but took it easy, no record attempt. |
Thursday Jan 19 |
| Running warm up/down 30:00 [1] | |
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| Running tempo 40:00 [4] | |
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| Tempo with GCG. Tried to keep even pace both laps and was sort of succesful 20.05/20.25. Legs felt better Tuesday so a rest day might not be a good thing. |
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| C • rest is for wimps 5 |
Wednesday Jan 18 |
| Note | |
| (rest day) |
| A non-planned rest day. Isak decided to start a part last night around 3pm and kept it going pretty much until the alarm rang. Just to play safe, no training today and hopefully a good night's sleep. |
Tuesday Jan 17 |
| Running warm up/down 30:00 [1] | |
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| Running intervals 45:00 [5] | |
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| 6 x 5 on/2 off + a few minutes on the stairs. Freezing rain, rain, cold, dark, very cold but a very good workout. Hammer had brought another Tero practice. Himmelsbjerget. |
Monday Jan 16 |
| Indoor biking 1:00:00 [2] | |
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| Watching 24. |
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| C • Kiefer 4 |
Sunday Jan 15 |
| Skiing 1:10:00 [2] | |
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| Skiing 40:00 [4] | |
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| Great conditions at Duntroon. Cold though, -12C and still some wind. Nothing but green under the skis. Did about 25-27K |
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| C • Skiing 11 |
Saturday Jan 14 |
| Skiing 2:20:00 [2] | |
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| AM: Skating at Duntroon. Much better than expected but classic skiing was not an option. Very windy. |
| Skiing 1:05:00 [2] | |
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| PM: Skating at Duntroon. |
Friday Jan 13 |
| Running 30:00 [1] | |
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| Running hills 10:00 [3] | |
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| Strength 20:00 [3] | |
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| Went out 8.30 a vey balmy Friday night...Did the short hills I didn't do yesterday, plus a few extra, and some spanst/core strength. |
Thursday Jan 12 |
| Running hills 40:00 [3] | |
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| Running warm up/down 30:00 [1] | |
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| Chedoke with GCG.
5 long hills
5 medium hills
5 short - nope, had to get back home. |
Wednesday Jan 11 |
| Running 1:25:00 [1] | |
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| Finally an easy no-brain run. Chedoke/Iroquoia. |
Tuesday Jan 10 |
| Running warm up/down 40:00 [1] | |
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| Running intervals 40:00 [5] | |
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| Intervals with GCG, we did the loop that starts from the middle of the parking lot and goes east. All intervals between 2.52-2.54, we did 8 of them starting every 4th minute.
Foot ok, didn't tape it. Legs tired though but that doesn't matter in mid January.
Hammer couldn't run due to injury but he was there cheering us on and gave us a course on the sprint map to read during the rest, memorizing the legs. Awsome idea and awesome training. |
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| C • Tero Training 1 |
Sunday Jan 8 |
| Orienteering 1:25:00 [3] | |
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| Running warm up/down 10:00 [1] | |
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| Control picking @ Hilton Falls. Some snow but sunny skies.
Tried to work on map memorization on the longer legs and simplification/flow in-and-out the controls on the butterflies. Happy with how I did except for one bigger mistake, 1,5 min. Legs not too bad, taking yesterday afternoon off was wise I think. |
| Note | |
| (injured) |
| Ankle bruised. |
Saturday Jan 7 |
| Orienteering race 50:00 [4] | |
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| Running warm up/down 20:00 [1] | |
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| THOMASS Fundraiser. Heavy legs. Very heavy. No control mistakes, but probably lost some time on the route choice to #2 (took the trail), on the other hand, my legs needed that trail run... |
| Note | |
| (injured) |
| Ankle bruised. |
Friday Jan 6 |
| Orienteering race 15:00 [4] | |
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| Orienteering 15:00 [2] | |
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| Running warm up/down 30:00 [1] | |
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| AM: Rattlesnake Sprint. Errors on #1 and #2 (route), didn't slow down to #1, ended up too far to the left. Hit the fence right on too so I had to turn 90 degrees to go around it. Another route choice "error" at the end. To summarize the race, legs were good and I worked hard but next time I should take it easier in the beginning and make sure I read the map more carefully (#2 and the fence). |
| Orienteering 1:00:00 [4] | |
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| Running warm up/down 10:00 [1] | |
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| PM: O-intervals/relay training at Bronte Creek. No mistakes except for one route choice. No problems in the area with all vegetation boundaries. Legs were fine. |
| Note | |
| (injured) |
| Ankle bruised. |
Thursday Jan 5 |
| Orienteering 1:10:00 [1] | |
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| AM: Hung flags for Saturday PM at Mineral Springs. No problems finding the spots but legs were terrible. |
| Running warm up/down 20:00 [1] | |
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| Orienteering 1:05:00 [3] | |
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| PM: Control picking @ Ancaster Creek. Very happy with the orienteering part. Tried to focus on knowing where I was at all times. Very hilly but legs felt somewhat better so that made things easier. Rolled my ankle though. Tape from now on. |
| Orienteering 45:00 [4] | |
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| Running warm up/down 10:00 [1] | |
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| Evening: Full speed around Westdale! Lights went out halfway so I couldn't be as active as I wanted. A few seconds behind Mike Smith. |
| Note | |
| (injured) |
| Ankle bruised. |
Wednesday Jan 4 |
| Running 1:00:00 [1] | |
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| Strength 20:00 [3] | |
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| Easy run and spanst around Rymal and Stone Chuch while the car was getting fixed. |
Tuesday Jan 3 |
| Skiing 2:00:00 [2] | |
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| AM: 35-ish kilometers at Duntroon. Classic. Another day with great conditions. |
| Running warm up/down 35:00 [1] | |
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| Running intervals 35:00 [5] | |
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| PM: Intervals with GCG. Body tired from the skiing but worked through the session.
3.17 - 6.28 - 3.03 - 6.22 - 3.05 ervy 4,5 and 9 min on the eight loop + some stairs and spanst. |
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| C • wow 1 |
Monday Jan 2 |
| Skiing 2:50:00 [2] | |
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| 50K skating at Duntroon. Great conditions. |
Sunday Jan 1 |
| Skiing 3:15:00 [2] | |
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| A classic 50K. That's classic.
With this pace I'll beat Bash + Bent... |
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| C • Classic 50K 3 |