Saturday Apr 26 |
 | running intervals (w/ poles) 25:00 [3] 2.5 mi (10:00 / mi) +70m 5:43 / km | |
| |
| |
| canoeing tempo (downstream w/wind) 20:00 [2] 1.5 mi (13:19 / mi) | |
| |
| |
| canoeing tempo (upstream + headwind) 40:00 [4] 1.5 mi (26:39 / mi) | |
| |
| |
| biking hills 25:00 [3] 3.0 mi (8:20 / mi) +110m 4:39 / km | |
| |
| |
Friday Apr 25 |
| running warm up/down (trails) 40:00 [2] 3.5 mi (11:25 / mi) +40m 6:51 / km | |
| |
| |
Thursday Apr 24 |
| mtn. biking hills (sandy trails) 2:50:00 [3]** 15.0 mi (11:20 / mi) +200m 6:46 / km | |
| |
| |
| running intervals 8:00 [4] 1.5 mi (5:20 / mi) +40m 3:04 / km | |
| |
| |
| running warm up/down ( trails w/ Allison) 42:00 [2] 3.5 mi (11:59 / mi) +30m 7:16 / km | |
| |
| |
| kayaking warm up/down (w/ kes) 20:00 [1] 0.8 mi (24:59 / mi) | |
| |
| |
Wednesday Apr 23 |
| running long (sandy trails) 1:40:00 [2]** 8.0 mi (12:29 / mi) +100m 7:29 / km | |
| |
| |
| mtn. biking long (sandy trails w/ Kes) 3:00:00 [2]* 9.0 mi (20:00 / mi) +300m 11:16 / km | |
| |
| |
Tuesday Apr 22 |
| biking (on sandy new trails) 50:00 [2]** 3.0 mi (16:39 / mi) +50m 9:51 / km | |
| (rest day) |
| |
| kayaking long (coastal bays) 1:30:00 [2] 4.0 mi (22:30 / mi) | |
| (rest day) |
| |
Monday Apr 21 |
| running intervals 45:00 [3] 4.5 mi (10:00 / mi) +100m 5:49 / km | |
| |
| |
| biking long (w/ Kestrel) 1:30:00 [2] 11.0 mi (8:10 / mi) +50m 5:01 / km | |
| |
| many stops and re-accelerations |
Sunday Apr 20 |
| running warm up/down 50:00 [2] 4.5 mi (11:06 / mi) +100m 6:27 / km | |
| |
| |
| strength (arms) 15:00 [3] | |
| |
| |