Saturday Dec 1 |
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| Event: Possum Trot Weekend
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 | Run 40:00 [1] 8 km (5:00 / km) | |
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| Orienteering 25:34 [4] 4.7 km (5:26 / km) +120m 4:49 / km | |
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| Middle near KC. Fast race, fairly easy orienteering. Pushed quite hard, but felt pretty groggy after the drive. Fun race, thanks Spike.
Map/Route:
http://files.myopera.com/pither/albums/421691/IMG7...
HR/Climb:
http://files.myopera.com/pither/albums/421691/IMGM... |
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Woodridge Park Long - Splits |
Friday Nov 30 |
| Run 10:00 [1] 2 km (5:00 / km) | |
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Thursday Nov 29 |
| Strength/Core 20:00 [5] | |
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| Run 1:55:00 [1] 22.5 km (5:07 / km) | |
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| Run 15:00 [4] 4.5 km (3:20 / km) | |
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| AM. 7k run+core
PM. 3x1mile. Long warmdown in the cold...that and studying wiped me out today. Will check my splits later. |
Wednesday Nov 28 |
| Run 1:55:00 [1] 22 km (5:14 / km) | |
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| DWR/Swim 55:00 [1] | |
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| AM. 30'R + pool, 1.25km
PM. 85'R |
Tuesday Nov 27 |
| Strength/Core 30:00 [5] | |
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| Run 1:20:00 [1] 16 km (5:00 / km) | |
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| Run 30:00 [3] 8.5 km (3:32 / km) | |
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| AM. 30'R+STR
PM. One of my favourite workouts. 3x10' @ threshold with 2' off and see how far you get. Held a good pace and was 2.85,2.9,2.8km. HRs 180,183,183, so maybe a bit too easy actually (threshold's around 187 right now). Heat was much more bearable today. |
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| C • intensity level 2 |
| Note | |
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| For today's words of wisdom, check out this interview with Jack Daniels over at flotrack. The other 3 interviews are interesting too.
http://www.flocasts.org/flotrack/speakers.php?sid=... |
Sunday Nov 25 |
| Run 1:50:00 [1] 20 km (5:30 / km) | |
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| Snow run, pretty slippery. |
| DWR/Swim 45:00 [1] | |
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