Saturday May 10 |
 | Bike 20:00 [3] 6.5 km (3:05 / km) | |
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| Run race 20:23 [5]** 4.8 km (4:15 / km) vdot: 46.3 | |
| 21c |
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| Bike 25:00 [3] 7.5 km (3:20 / km) | |
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| Run long 1:16:41 [1] 12 km (6:23 / km) | |
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| Bike 55:00 [2] 15 km (3:40 / km) | |
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| Note | |
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| Biked to Forks. OB sprint there. Had a good race just got confused a bit at the Railway bridge and ended up taking a longer way than neccasary. Such a nice map!
Biked to Jubilee. Workout with the cross-country skiing nuts. Run along the river to the Forks and back. Nice slow pace.
Biked back home. |
Friday May 9 |
| Bike 40:00 [3] 12 km (3:20 / km) | |
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| Regeneration (Stretching) 25:00 [0] | |
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| Note | |
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| Biked to KP and wore the helmet for the first time. so you can guess what happened. nice crash, i guess i kinda scared two pass-byers :P |
Thursday May 8 |
| Run warm up/down 9:41 [3] 2 km (4:50 / km) | |
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| Run intervals (6 x 2') 22 [4] 5 km (4 / km) | |
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| Run warm up/down 10:09 [2] 2 km (5:04 / km) | |
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| Strength 12:00 [3] | |
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Wednesday May 7 |
| Strength 20:00 [3] | |
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| Regeneration (Hot tub and hot steam) 15:00 [0] | |
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| Note | |
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| YYYYYMCA! |
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| C • it's fun to stay at the... 5 |
Tuesday May 6 |
| Run warm up/down 12:00 [1] 1.5 km (8:00 / km) | |
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| Run race 14:00 [5] 4 km (3:30 / km) vdot: 57.2 | |
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| Bike race 46:00 [5] 24 km (1:55 / km) | |
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| Run race 14:51 [5] 4 km (3:43 / km) vdot: 53.4 | |
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| Note | |
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| Duathlon race at Birdshill park.
Start dying at the bike part, but Darius on roller blades who was drafting behind me in the end saved me. I guess almost everybody passed me in the biking part, but I pushed really hard on the last 4 km run and got some places back. Really liked that race, just wished the biking was shorter. Gonna come next week as well! |
Monday May 5 |
| Run 30:44 [1] 5.5 km (5:35 / km) | |
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| Strength 7:00 [3] | |
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| Note | |
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| Took it easy today. Practice with the Track Team |
Sunday May 4 |
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| Event: Long at Hartney
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| Run warm up/down 7:30 [1] 1.2 km (6:15 / km) | |
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| Orienteering race 59:07 [3]*** 11 km (5:22 / km) | |
| 16c |
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| Run warm up/down 19:05 [1] 3 km (6:22 / km) | |
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| Note | |
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| Long 16k, 9.3 km, official time 57:53, but the actual was 59 min. Got really good feeling from the race because I did only two minor 45 s mistakes (runnng in the wrong direction). Passed Tim after 3rd checkpoint, meet couple of jumping cactuses and saw some deer. In the end Patrick almost got me, be I managed to come in front of him. Final place - 3rd (5.5 min behind Patrick and 1.5 min behind Steven)
Cool down with Steven and Patrick |