Wednesday May 14 |
 | Run warm up/down 10:00 [1] 1.6 km (6:15 / km) | |
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| Run race 9:35 [5] 3 km (3:12 / km) vdot: 61.7 | |
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| Run warm up/down 8:00 [1] 1.2 km (6:40 / km) | |
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| Note | |
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| 3 km race at Selkirk. Run as hard as possible, but missed the qualifying time for provincials by 1 second!
UPDATE: It actually turned out that the qualifying time for provincials is 9:50. lol. But the race was so interesting and so much fun. Gonna try running hard again :) |
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| C • Congrats 1 |
Tuesday May 13 |
| Run warm up/down 7:30 [3] 1.6 km (4:41 / km) | |
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| Run intervals (Accels and ABC) 12:00 [3] 0.7 km (17:09 / km) | |
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| Run tempo 1:10 [5] 0.4 km (2:55 / km) | |
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| Run warm up/down 9:00 [1] 1.2 km (7:30 / km) | |
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| Note | |
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| Chilling out before the tomorrow's race. Did some accels, ABC, one 400m run and talked in German a bit :) |
| Regeneration (Stretching) 25:00 [0] | |
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Monday May 12 |
| Run warm up/down 10:01 [1] 2 km (5:00 / km) | |
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| Regeneration (Stretching) 25:00 [0] | |
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| Note | |
| (rest day) |
| Took it easy today. Just a few minut run and then stretching. So nice to run in the rain |
Sunday May 11 |
| Bike warm up/down 12:00 [3] 2 km (6:00 / km) | |
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| Run warm up/down 5:48 [3] 1.2 km (4:50 / km) | |
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| Run intervals (accelerations + ABC) 13:00 [3] 0.7 km (18:34 / km) | |
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| Run intervals (4 x 100, 200, 400m) 24:46 [5] 4 km (6:12 / km) | |
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| Run warm up/down 8:19 [1] 1.2 km (6:56 / km) | |
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| Bike warm up/down 15 [1] 2 km (8 / km) | |
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| Note | |
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| Biked to RE track. Did couple of acceleration and ABC stuff and then 4 X 100, 200, 400m My times on the 400m were: 73, 80, 69, 71s. Then biked back and did some strenght |
| Strength 9:00 [3] | |
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| C • Training 2 |
| Regeneration (Pool, hot tub, hot steam) 45:00 [0] | |
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Saturday May 10 |
| Bike 20:00 [3] 6.5 km (3:05 / km) | |
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| Run race 20:23 [5]** 4.8 km (4:15 / km) vdot: 46.3 | |
| 21c |
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| Bike 25:00 [3] 7.5 km (3:20 / km) | |
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| Run long 1:16:41 [1] 12 km (6:23 / km) | |
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| Bike 55:00 [2] 15 km (3:40 / km) | |
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| Note | |
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| Biked to Forks. OB sprint there. Had a good race just got confused a bit at the Railway bridge and ended up taking a longer way than neccasary. Such a nice map!
Biked to Jubilee. Workout with the cross-country skiing nuts. Run along the river to the Forks and back. Nice slow pace.
Biked back home. |
Winnipeg, Canada
N/A F
20%
71 F
30%
67 F
10%