Sunday Jul 22 |
 | Orienteering 1:03:12 [4] | |
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| COC Night-O - wasted time on the second control learning that trying to go through the forest was a very bad move. Otherwise navigated pretty well but annoyed with myself for leaving out one control I should have picked up on my way to the NW corner of the map and then forgot to loop back for as I started meandering back south and east. |
Saturday Jul 21 |
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| Event: Canadian Championships 2007 Saskatchewan
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Friday Jul 20 |
| Running 6:09 [3] | |
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| Warmup/cooldown. |
| Form exercises 23:04 [4] | |
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| Silly walks and 8x100m strides. |
| Cycling 57:00 [3] | |
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| Commute in. Pleasantly cool today relative to DC seasonal norms. Home with no side trips. |
| Running 16:16 [1] | |
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| Warmup/cooldown/!2.5 minute rests between repetitions. |
| Running 17:32 [5] 4.8 km (3:39 / km) | |
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| Last 4x1200m I intervals before leaving for COCs (log'll be quiet or at least infrequently updated until I return) in 4:20, 4:20, 4:25 and 4:27. Still cool by July DC standards so can't ascribe the slowing purely to overheating. Guess I am doing these fast enough; jury still out whether I might be doing them too fast/faster than necessary. Not like I'm doing them with competition to make me push too hard, at least. |
Thursday Jul 19 |
| Cycling 1:01:00 [3] | |
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| Work commute - direct both way with a bit of added distance at the end since I was going to a Library Friends group meeting at another member's house a few blocks away |
Wednesday Jul 18 |
| Cycling 1:20:00 [3] | |
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| Cycling to work then home by way of the aquatic center and the MLK library, where the Colloquial Ukrainian tapes and book still weren't shelved but were visible on some shelves behind the AV circulation desk. |
| Swimming 15:00 [3] | |
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| Flutterkicking warmup, no fins. |
| Deep Water Running 45:00 [4] | |
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Tuesday Jul 17 |
| Cycling 55:30 [3] | |
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| Cycling to work and home again. No diversions. |
| Running 17:19 [1] | |
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| Warmup/cooldown/rest between repetitions. |
| Running 17:24 [5] 4.8 km (3:37 / km) | |
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| 4x1200m I intervals on grass in 4:21, 4:20, 4:19 and 4:24. Pity the trend couldn't have held up for four of them but heat and humidity, though not extreme for DC in July, had to have some effect. |
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| C • Hot, hot, hot 1 |
Monday Jul 16 |
| Cycling 1:00:00 [3] | |
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| To work by way of the aquatic center. DIrectly home, though I stopped for the first chinups in a little while. |
| Swimming 16:00 [3] | |
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| Flutterkicking without fins. |
| Deep Water Running 48:00 [3] | |
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| Running 6:00 [1] | |
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| Warmup/cooldown. |
| Form exercises 38:53 [4] | |
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| A sweaty session waiting for a thunderstorm that never came - silly walks, lucky 13x100m strides and 6 uphill bounding passes. |