Wednesday Apr 30 |
 | Inline Skating 11:27 [1]3.08 km (3:43 / km) | |
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| To the Kelvin High School track and back.
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| Inline Skating warm up/down 7:10 [1]2.66 km (2:42 / km) | |
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| At the Kelvin track with the RSM group. 8 laps warm-up of the 333 meter track. |
| Inline Skating intervals 26:10 [3]10.99 km (2:23 / km) | |
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| 3 sets of intervals (11 laps each), 0:30 at 85-95%, 0:30 slow x7. |
| Inline Skating warm up/down 15:13 [2]5.66 km (2:41 / km) | |
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| 17 laps with some pack skating. |
Tuesday Apr 29 |
| Cycling 28:46 [3]11.3 km (2:33 / km) | |
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| To Whittier Park and back. |
Monday Apr 28 |
| Cycling 28:13 [3]11.3 km (2:30 / km) | |
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| To Whittier Park and back. |
| Cycling 1:05:36 [1]22.25 km (2:57 / km) | |
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| Wellington Cr., Cambridge St., Kingsway Ave., Lockwood St., Willow Ave., Doncaster St., Wellington Cr., across the Assiniboine Park footbridge, Portage Ave., Broadway Ave., Sherbrook St., Wolseley Ave., Walnut St., Westminister Ave., Arlington St., Portage Ave. to Sprague St., back, Arlington St. to Portage back, to Sherbrook St. and Wolseley Ave. and back. |
Sunday Apr 27 |
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| Event: Winnipeg police half Marathon
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| Running warm up/down 5:00 [1]0.7 km (7:09 / km) +5m 6:54 / km | |
| shoes: Asics Gel-Nimbus VIII |
| From the Assiniboine Par footbridge to the east end of Deer Lodge Pl. and back. |
| Running race 1:31:07 [5]21.1 km (4:19 / km) +42m 4:17 / km vdot: 50.3 | |
| shoes: Asics Gel-Nimbus VIII |
| Made a last minute decision not to wear long pants and wear shorts, a long sleeve shirt and a t-shirt despite it being only -2 with a 19 km/hr NW wind making it feel like -8! But once I got going I warmed up pretty quick and was warm by the end, +1, -4 at the finish. Went out faster than I had planned, 6:10 for the 1st mile, planned for 7:15, 6:43 for the 2nd mile. Around mile 1 some idiot with a wig on surged passed me and then died 100 meters later. I was feeling good and found myself in 12th for the first 2 miles or so. Some people started to pass me from mile 2 until around mile 6 located at the park off Riverbend Cr. Passed the 10 km. mark by the start/finish area on Portage Ave. at Deer Lodge Pl. in 44:10. Running along Portage after this I was feeling really good and knew that I could post a good time if I kept it up, so I pushed along. Fubuke Daiko drummers were drumming away at Portage and Moorgate St., a big pump up. Three people caught up to me at this point, I was able to hold off two of them and pass another person. At Roblin Blvd. and McQuaaker Dr. there was a DJ rockin out some sweet tunes, passed another person and someone in the relay passed me. I continued to slightly pick up the pace, and at mile 10 (Portage and Woodhaven Blvd) found myself 2:15 ahead of my projected time. The guy that I saw earlier caught up to me and we ran together to the finish. Passed another guy about 500 meters from the finish. The guy I was running with asked me "this feels good, eh", I said "yep". With about 100 meters left to go I passed him. Finished 2:09 ahead of the time I was aiming for, so I am happy with the time. 22nd/1174 overall, 2/25 in the 20-24 age category. |
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| C • good job 3 |
| Running warm up/down 7:13 [1]1.2 km (6:01 / km) +2m 5:58 / km | |
| shoes: Asics Gel-Nimbus VIII |
| From the Assiniboine Park footbridge along Portage Ave. to Sharp Blvd. and back. |
Thursday Apr 24 |
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| Event: Park Event/Sprint at Kildonan Park
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| Note | |
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| Event Cancelled due to snow overnight. |
Wednesday Apr 23 |
| Inline Skating 11:19 [1]3.08 km (3:40 / km) | |
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| To the Kelvin High School track and back. |
| Inline Skating warm up/down 10:14 [2]3.33 km (3:04 / km) | |
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| At the Kelvin track with the RSM group. 10 laps warm-up of the 333 meter track. |
| Inline Skating intervals 34:37 [3]12.99 km (2:40 / km) | |
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| 3 sets of intervals (13 laps each), 0:45 at 65-70%, 0:45 at 55-60% x7. |
| Inline Skating warm up/down 8:47 [2]3.33 km (2:38 / km) | |
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| 10 laps with some pack skating. |
Tuesday Apr 22 |
| Running long 1:55:42 [2]21.13 km (5:29 / km) +63m 5:24 / km | |
| shoes: Asics Gel-Nimbus VIII |
| Assiniboine Ave., across the Assiniboine Park footbridge, down the bike path to the west end of Assiniboine Park, Vialoux Dr., across the Moray St. Bridge, Assiniboine Cr., Woodbidge Rd., Assiniboine Ave., Harris Blvd., Portage Ave., across the Assiniboine Park footbridge, Wellington Cr. and across the Maryland St. Bridge. +12, 31 km. south wind when I went out, +11 by the end with rain/snow, thunder, lightning. First time I have ran outside with shorts and a t-shirt when it was snowing out!
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Sunday Apr 20 |
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| Event: Eco Adventure
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| Running race (Portage) 1:53 [5]0.4 km (4:42 / km) +2m 4:36 / km | |
| shoes: Vasque Blur |
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| Running race 26:56 [5]6 km (4:29 / km) +7m 4:28 / km vdot: 44.0 | |
| shoes: Vasque Blur |
| From Fort Whyte to Grant Ave. and Chalfont Rd. through unmarked paths in Assiniboine Forest. Was in the lead until the just before the hill by Sterling Lyon Pkwy. A guy passed me and took a different route through the forest and I never saw him again. I was the first one into the transition zone. |
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| C • first running section 2 |
| Inline Skating race 15:52 [5]6.19 km (2:34 / km) +6m 2:33 / km | |
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| Spent about 1:30 in the transition zone. From Chalfort Rd. and Grant Ave. to Shaftesbury Blvd., along the bike path Corydon Ave. and through Assiniboine Park to the east side. |
| Running race 29:32 [5]6.06 km (4:52 / km) +14m 4:49 / km vdot: 39.9 | |
| shoes: Asics Gel-Nimbus VIII |
| Spent about 0:30 in the transition zone. From the east end of Assiniboine Park to Great West Life along Wellington Cr. |
| Cycling race 38:38 [5]15.25 km (2:32 / km) +18m 2:31 / km | |
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| Spent about 0:30 in the transition zone. From Great West Life along Wolsley Ave., Wellington Cr., Park Blvd. N, along the bike path by Corydon Ave. and Shaftesbury Blvd., Wilkes Ave., McConnell Rd., Flicklestein Rd. and along the Fort Whyte trails. Had to wait at the lights at Sherbrook St. for about 0:25. At the top of the Omands Creek hill switching gears my chain came off, took about 0:15 to fix, waited at the light at Shaftesbury Blvd. and Grant Ave. for about 0:10. Going south on McConnell Rd. the wind was bad, SE 26 km/hr and I was only going about 22 km/hr for the last part. Carried my bike across two ditches on the Fort Whyte property. After this my right leg cramped up really bad. I had to extend it and could not bend at my knee for a few seconds. I knew there were guys chasing me, not far behind, so I just wanted to get to the finish line with only about 500 meters to go. My goal for the race was 1:55, my time was 1:52:51, so I was happy with that. I ended up in 2nd/40 in the Individual Male Category, 0:43 back of 1st and 1:18 ahead of 3rd. Fun race, push hard and felt good. |
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| C • you da man!! 3 |
| Rock Climbing 2:00 [2] | |
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| Verical Adventures set up a portibal climbing wall at the finish line. To get an official time you had to climb to the top of the 8 meter wall and touch the top. This part of the race was not timed. |
Friday Apr 18 |
| Inline Skating 41:25 [3]15.69 km (2:38 / km) +29m 2:37 / km | |
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| Wellington Cr. to Assiniboine Park, around the 3.52 km. loop and back. +20, beautiful warm day! |
Thursday Apr 17 |
| Cycling 12:32 [2]4.7 km (2:40 / km) | |
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| To the U of W and back. |
| Hockey 3:00 [2] | |
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| Hockey Game 12:00 [5] | |
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Wednesday Apr 16 |
| Cycling 1:10:51 [1]22.5 km (3:09 / km) | |
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| Wellington Cr., Park Blvd. N., bike path along Corydon Ave., bike path to the west of Tuxedo Golf Course, Grant Ave. to Chalfont St., through Assiniboine Forest to Shaftesbury Blvd. and Wilkes Ave., back to Chalfont St., Grant Ave., Shaftesbury Blvd., bike path along Corydon Ave., Park Blvd. N and Wellington Cr. |
Tuesday Apr 15 |
| Cycling 15:58 [1]4.7 km (3:24 / km) | |
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| To the U of W and back. |
| Running 49:46 [4]9.96 km (5:00 / km) +17m 4:57 / km | |
| shoes: Asics Gel-Nimbus VIII |
| Assiniboine Ave, across the Esplinade Riel, Norwood Bridge, Mayfair Ave., Harkness Ave., River Ave. and Wellington Cr. |
Sunday Apr 13 |
| Running warm up/down 5:00 [1]0.8 km (6:15 / km) | |
| shoes: Asics Gel-Nimbus VIII |
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| Running race 19:27 [5]5 km (3:53 / km) +2m 3:53 / km vdot: 51.5 | |
| shoes: Asics Gel-Nimbus VIII |
| Puma Running Race. PB for the 5 km. for me. Placed 37/181 overall. |
| Running warm up/down 14:18 [2]2.7 km (5:18 / km) | |
| shoes: Vasque Blur |
| With Teeed and GOUGER along the road. |
| Orienteering race 1:00:00 [5]8.4 km (7:09 / km) +8m 7:07 / km | |
| shoes: Vasque Blur |
| Memory Score-O at Little Mountain Park. Looked at map, #1, 2, 12, 13, 14, 10, 9, 3, looked at map, 26, 25, 24, 23, 21, 20, looked at map, 8, 15, 17, 16, 18, 19, 6, 5, 4 and 22. Forgot exactly where #15, 16 and 17 were. Missed #22 the first time around costing me about 4:00, looked for #7 in the wrong place for about 6:00. Was intending to get #19 and #18 after #20, but I made a wrong turn and had to get them the third time around. |
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| C • O 3 |
| Running warm up/down 15:58 [1]2.47 km (6:28 / km) | |
| shoes: Vasque Blur |
| Collecting controls with steveng. |
Friday Apr 11 |
| Cycling 39:27 [2]15.87 km (2:29 / km) | |
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| Along the River Trail, Norwood Bridge, Marion St., Archibald St., Elizabeth Rd., Drake Blvd, Wickham Rd., Wiltshire Bay and back the same way, but down Goulet St. Nice to be on the bike again! |
Thursday Apr 10 |
| Running 53:49 [4]11.19 km (4:49 / km) +52m 4:42 / km | |
| shoes: Vasque Blur |
| Assiniboine Ave., across the Assiniboine Park footbridge and back along the bike path. To the footbridge 24:37 (5.52 km.) and 29:12 for the last 5.67 km. |
Wednesday Apr 9 |
| Strength 20:00 [2] | |
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| Stationary Bike 15:00 [1]5 km (3:00 / km) | |
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| At Core Training, speed 7, 8.5/mile. |
| Running (Treadmill) 21:00 [3]3.92 km (5:21 / km) +10m 5:17 / km | |
| shoes: Vasque Blur |
| At Core Training, speed 7, 8.5/mile. |
Tuesday Apr 8 |
| Strength 20:00 [2] | |
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| Stationary Bike 20:00 [1]6.5 km (3:05 / km) | |
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| Running (Treadmill) 21:00 [3]3.92 km (5:21 / km) +10m 5:17 / km | |
| shoes: Vasque Blur |
| At Core Training, speed 7, 8.5/mile. |
Monday Apr 7 |
| Strength 20:00 [2] | |
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| Running (Treadmill) 26:00 [3]4.85 km (5:22 / km) +12m 5:18 / km | |
| shoes: Vasque Blur |
| At Core Training, speed 7, 8.5/mile. Caught some rays through the windows, as it was +6 outside and clear skies. |
| Stationary Bike 15:00 [1]5 km (3:00 / km) | |
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| Balance 5:00 [1] | |
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Friday Apr 4 |
| Strength 20:00 [2] | |
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| Running (Treadmill) 26:00 [1]4.48 km (5:48 / km) +12m 5:44 / km | |
| shoes: Vasque Blur |
| At Core Training, speed 6.5, 9.2/mile. |
| Balance 5:00 [1] | |
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Thursday Apr 3 |
| Hockey 4:00 [2] | |
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| Hockey Game 5:34 [5] | |
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Wednesday Apr 2 |
| Running 1:23:37 [3]15.64 km (5:21 / km) +24m 5:18 / km | |
| shoes: Vasque Blur |
| To The Forks along the River Tail, across the footbridge, Norwood Bridge, Lyndale Dr., St. Mary's Rd., Rosewarne Ave., Kingston Row., across the Riverdale Ave. footbridge, Jubilee Ave., Pembina Hwy., Stafford St. and Academy Rd. +5 beautiful day after the rain. |