Saturday Jun 21 |
 | canoeing long (trip day 3) 3:45:00 [1] ** 18.0 mi (12:29 / mi) | |
| (rest day) |
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Friday Jun 20 |
| biking long (shuttling car) 1:15:00 [2] 16.0 mi (4:41 / mi) +100m 2:51 / km | |
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| canoeing long (trip day 2) 4:15:00 [1] * 20.0 mi (12:44 / mi) | |
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Thursday Jun 19 |
| running intervals (AnT level) 50:00 [4] 5.0 mi (10:00 / mi) +120m 5:47 / km | |
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| canoeing long (CT river trip) 3:30:00 [1] ** 15.0 mi (14:00 / mi) | |
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Wednesday Jun 18 |
| walking warm up/down 30:00 [1] 1.5 mi (20:00 / mi) +110m 10:07 / km | |
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| running long 1:30:00 [2] 9.5 mi (9:28 / mi) +280m 5:24 / km | |
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Tuesday Jun 17 |
| canoeing (down+upstream Black) 1:00:00 [1] 3.0 mi (20:00 / mi) | |
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| rollerblading tempo 1:10:00 [3] 13.0 mi (5:23 / mi) +230m 3:10 / km | |
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Monday Jun 16 |
| biking tempo (paved road milk run) 35:00 [3] 7.0 mi (4:59 / mi) +30m 3:04 / km | |
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| walking warm up/down (w/kes) 1:00:00 [1] 3.0 mi (20:00 / mi) +110m 11:09 / km | |
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| running intervals (w/ warm-up) 40:00 [5] 4.0 mi (10:00 / mi) +120m 5:41 / km | |
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| hill repeats pushing to find max heart rate. 186 today. |
Sunday Jun 15 |
| canoeing warm up/down (to rope swing) 1:30:00 [1] 4.5 mi (20:00 / mi) | |
| (rest day) |
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| running warm up/down (race set up.) 30:00 [2] 2.0 mi (14:59 / mi) +30m 8:54 / km | |
| (rest day) |
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