Saturday Jul 5 |
 | Road Biking (mtn bike) 30:00 [3]7.0 mi (4:17 / mi) +30m 2:38 / km | |
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| bike to Y w/L |
| Swimming 25:00 [3]1.2 km (20:50 / km) | |
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| 3 x (100 Fr + 100 br) + 4 x 100 m sprints (133, 137,141, 144)+ 200 m warm down |
Thursday Jul 3 |
| Kayaking 4:00:00 [3]18.0 mi (13:19 / mi) | |
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| AR Prep work |
| Hiking 6:20:00 [3]23.0 mi (16:31 / mi) +200m 10:00 / km | |
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| AR prep work . Buggy ! |
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| C • I fully expect you will cle... 4 |
Wednesday Jul 2 |
| Trail running 36:52 [3]6 km (6:09 / km) +100m 5:40 / km | |
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| extended loop C at L E after work |
Tuesday Jul 1 |
| Trail running 38:00 [3]6 km (6:20 / km) | |
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| after work round the Lake at L Elmo Reg Park |
Sunday Jun 29 |
| Kayaking 2:30:00 [2]8.0 mi (18:44 / mi) | |
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| fast run down the Kinni from RFalls to cty rdF with Lori. Water was quite high . Beautiful day. |
| Road Biking (mtn bike) 35:00 [2]8.0 mi (4:22 / mi) +40m 2:41 / km | |
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| Bike shuttle cty rd F back to RFalls park |