Friday Nov 25 |
 | Gym workout (bike,wts etc 1:00:00 [3] | |
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| YMCA elliptical, weights, bike |
| Swimming 12:00 [3]0.5 km (24:00 / km) | |
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Monday Nov 21 |
| Stretching 30:00 [3]1 km (30:00 / km) | |
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| 1 km warm up; neck and shoulder exercises , pull downs etc |
Saturday Nov 19 |
| Road Biking 45:00 [3]18 km (2:30 / km) | |
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| Biking around to pick up and drop off car. Cold. |
Friday Nov 18 |
| Stretching 30:00 [2]1 km (30:00 / km) | |
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| 1 km warm up; neck and shoulder weights at woodbury |
Monday Nov 14 |
| Trail running 1:15:00 [3]8 km (9:22 / km) | |
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| 6km Run along beach at Naples .with 1 min sprints in every 5 mins . Swimmin 300m and then cool down walk with mother 2 km. |
Sunday Nov 13 |
| Trail running 45:00 [4]7 km (6:26 / km) | |
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| Run along beach at Naples ... beautiful weather and seashore. Walk with Mother and Cool down swim too! |
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| C • Naples Training Center 1 |
Saturday Nov 12 |
| Trail running 1:15:00 [3]7 km (10:43 / km) | |
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| Run 5km and 2km walk along beach at Naples , FL |
Thursday Nov 10 |
| Stretching 30:00 [2]1 km (30:00 / km) | |
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| Warm up 1km plus neck etc stretching at Woodbury |
Sunday Nov 6 |
| Note | |
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| MNOC Minnegoat at Hyland |
| Orienteering race 1:42:10 [5]*** 12 km (8:31 / km) +200m 7:52 / km | |
| spiked:26/27c |
| MNOC Minnegoat 4th place; fast lots of trail running . 50 deg F perfect running weather. Saw Jerritt about 3 minutes behind at one point early on map 2 but he couldn't catch me and finished about 20 minutes behind. |
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| C • 2 |
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| C • 1 |
| Orienteering 20:00 [3]** 1.8 km (11:07 / km) | |
| spiked:6/6c |
| Control retrieval after Minnegoat |
Friday Nov 4 |
| Note | |
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| Adventure Run Night O at wirth 18:30 hrs for 19:00 hrs start |
| Stretching 30:00 [2] | |
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| 1km warm up plus streching, neck exercises, lats etc at Woodbury |
| Orienteering 50:50 [4]** 5.66 km (8:59 / km) +60m 8:32 / km | |
| spiked:11/11c |
| Night adventure run at Wirth Park 4th place |
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| C • 2 |
| Orienteering 20:00 [2]2 km (10:00 / km) | |
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| Control retrieval warm down |
Thursday Nov 3 |
| Gym workout (bike,wts etc 1:00:00 [3]1 km (1:00:00 / km) | |
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| YMCA work out |