Sunday Feb 29 |
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| Event: Valley Forge Goat
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 | Orienteering 1:14:27 [4]13.4 km (5:33 / km) +0m 5:33 / km | |
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| DVOA: Valley Goat at Valley Forge Mount Joy. |
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Long - Splits |
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Long - Splits |
Saturday Feb 28 |
| Trail-Grass Running 43:24 [3]9.1 km (4:46 / km) +0m 4:46 / km | |
| (injured) |
| Easy run. |
Thursday Feb 26 |
| Treadmill 40:00 [3]4.6 mi (8:41 / mi) +0m 5:24 / km | |
| (injured) |
| Easy run. |
Tuesday Feb 24 |
| Treadmill 18:00 [2]1.2 mi (14:59 / mi) +0m 9:19 / km | |
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| Warmup/Cooldown at 5.0mph with 2.5% incline. |
| Treadmill (Intervals) 42:00 [4]5.2 mi (8:04 / mi) +0m 5:01 / km | |
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| Intervals: 7x5 min. at 7.5mph/4.5% with 1 min. rest between at 5.0mph/2.5% |
Monday Feb 23 |
| Treadmill 50:00 [3]6.0 mi (8:20 / mi) +0m 5:11 / km | |
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| Easy run, was not able to run for 1 hour as planned ... there is a time restriction in public GYM. |
| Weights 50:00 [3]0 mi ( / mi) +0m / km | |
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| Mainly legs with some upper body exercises between workouts. Abs. |