Saturday May 31 |
 | Bike 22:00 [4]7.5 km (2:56 / km) | |
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| Run long 1:51:00 [1]18 km (6:10 / km) | |
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| Bike 25:00 [2]6 km (4:10 / km) | |
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| Orienteering race 20:18 [5]** 4.5 km (4:31 / km) | |
| spiked:15/17c |
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| Bike 38:00 [3]12 km (3:10 / km) | |
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| Note | |
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| Bike to Rob's house. Long run with the cross-country skiing people. Slow and it run like crazy - everything that could get wet got wet :)
Biked to WildWood Park - OB sprint. New map, really fast run. Made mistake on #1. Biked back home. |
Friday May 30 |
| Regeneration (Stretching) 25:00 [0] | |
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Thursday May 29 |
| Run warm up/down 13:40 [3]2.65 km (5:09 / km) | |
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| Run intervals (6 x 2'') 22 [4]5 km (4 / km) | |
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| Run warm up/down 7:16 [1]1.2 km (6:03 / km) | |
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| Strength 12:00 [3] | |
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| Note | |
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| Intervals 6 x 2 min. Legs kind of hurt |
Wednesday May 28 |
| Bike 35:00 [3]16 km (2:11 / km) | |
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| Run warm up/down 13:34 [3]2.4 km (5:39 / km) | |
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| Orienteering race 21:35 [4]** 4.5 km (4:48 / km) | |
| spiked:14/16c |
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| Bike 20:00 [2]3 km (6:40 / km) | |
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| Bike 20:00 [3]7 km (2:51 / km) | |
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| Note | |
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| Biked to Whittier park. Warm up with Darius, Damian and Steven - looking for Tim :P
Orienteering race - tired, but when Damian got me by two minutes we speeded up and it became pretty intense. Had a feeling like running ralley again :)
Pickimg up controls by bike. I bet it would be faster without it :P
Biked back home |
| Regeneration (Stretching) 25:00 [0] | |
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Tuesday May 27 |
| Run warm up/down 23:00 [2]3.5 km (6:34 / km) | |
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| Run hills (6 x 1'') 16:00 [4]2.4 km (6:40 / km) | |
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| Run intervals (3 x 85'') 6:00 [3] | |
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| Run warm up/down 9:00 [1]1.4 km (6:26 / km) | |
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| Note | |
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| Early morning run. 23 min run under the electrification there and back over the island. Then did 6 hills on the other side of it. A whole minute hill - so nice :) Then 3 approximately 300 - 350m loops around the camp in higher intensity. Cool down within the area of the camp. It's soooooo beatiful in Kenora! |
Monday May 26 |
| Bike warm up/down 8:00 [3] | |
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| Regeneration (Stretching) 15:00 [0] | |
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| Strength 15:00 [3] | |
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| Bike warm up/down 5:00 [1] | |
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| Note | |
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| YYYYYY M C A! |
Sunday May 25 |
| Orienteering race 1:25:01 [5]*** 15 km (5:40 / km) | |
| spiked:17/25c |
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| Note | |
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| Long at Spruce Woods. Fast terrain with spruce trees that looked like the ones in the Czech Republic at some places. Rained the whole race, but it was a great weather for running. Got confused in two "magic areas" - had to run through each of them two times and made a mistake every time I was there. Had a nice run
Had a grenola bar ready to eat at the map switch but when I picked it up I realized it had too much protein - so many ants on it. :)
Interesting results (and splits as well)- although the course was 13 km long, there was only 1.5 minute difference between Darius and me. Nice run Darius! |
| Regeneration (Stretching) 25:00 [0] | |
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