Friday Feb 2 |
 | Hockey 10:00 [2] | |
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| Hockey Game 20:00 [5] | |
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Tuesday Jan 30 |
| Running warm up/down 16:12 [2]3.22 km (5:02 / km) | |
| shoes: Nike Air Trail Pegasus 2 #2 |
| Warm up with MrPither at the Pan Am Pool track. 12 laps of the 268 meter track. |
| Running intervals 13:12 [4]3.22 km (4:06 / km) | |
| shoes: Nike Air Trail Pegasus 2 #2 |
| 3 sets x 4 x 200 meter intervals. Times were slower then last week, (1:00, 1:04, 1:12, 1:07), (0:58, 1:04, 1:10, 1:01), (1:12, 1:14, 1:14, 0:56). |
| Running 16:23 [1]2.28 km (7:11 / km) | |
| shoes: Nike Air Trail Pegasus 2 #2 |
| 134 meters between intervals and 268 meters between sets. |
| Stairs 4:00 [4]0.6 km (6:40 / km) +84m 3:55 / km | |
| shoes: Nike Air Trail Pegasus 2 #2 |
| Single stairs, double stairs x 4, rest, x 2 and x 1. |
| Running warm up/down 8:43 [1]1.51 km (5:46 / km) | |
| shoes: Nike Air Trail Pegasus 2 #2 |
| Warm down, 4 laps. |
Sunday Jan 28 |
| Hockey 4:00 [2] | |
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| Hockey Game 19:25 [5] | |
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