Saturday Aug 23 |
 | Jogging warm up/down 20:00 [1] 1.0 mi (20:00 / mi) | |
| shoes: Black/Red Free Xtrain |
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| Orienteering race 1:03:36 [4] *** 6 km (10:36 / km) +294m 8:31 / km | |
| spiked:14/14c shoes: Mick Joggers |
| Not a very clean run: A few dubious route choices, and one confusing moment when I got turned 90 degrees in the woods and came out on the wrong trail.
Woods were very nice, considering that it is August. |
Friday Aug 22 |
| Jogging 1:00:00 [1] 4.0 mi (14:59 / mi) +30m 9:07 / km | |
| shoes: Black/Red Free Xtrain |
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Thursday Aug 21 |
| Jogging 1:05:00 [1] 4.0 mi (16:15 / mi) +100m 9:22 / km | |
| shoes: Black/Red Free Xtrain |
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| Running intervals (treadmill) 32:00 [4] 4.0 mi (7:59 / mi) | |
| shoes: White NB 205 pair 3 |
| including
5x1000 at 5k pace and 1x400 at mile pace, all with 1 min R. |
| Swimming warm up/down 10:00 [1] | |
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Wednesday Aug 20 |
| Jogging 45:00 [1] 3.5 mi (12:50 / mi) | |
| shoes: Black/Red Free Xtrain |
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| Jogging 1:05:00 [2] ** 5.5 mi (11:49 / mi) +100m 6:57 / km | |
| shoes: Black/Red Free Xtrain |
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| Weightlifting (light) 15:00 [2] | |
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| Swimming 10:00 [1] | |
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Tuesday Aug 19 |
| Jogging 20:00 [1] 1.5 mi (13:19 / mi) | |
| shoes: Black/Red Free Xtrain |
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| Running (treadmill) 30:00 [3] 3.5 mi (8:34 / mi) +17m 5:15 / km | |
| shoes: White NB 205 pair 3 |
| progression run |
| Swimming 15:00 [1] | |
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| Jogging 20:00 [1] 2.0 mi (10:00 / mi) | |
| shoes: Black/Red Free Xtrain |
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