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Training Log: revy

In the last 7 days:

activity # timemileskm+m
  Run3 2:21:00 13.05(10:48) 21.0(6:43) 350
  Classic ski2 1:35:00 10.87(8:44) 17.5(5:26) 350
  Skate ski1 1:30:00 11.5(7:50) 18.5(4:52) 400
  Swim1 50:00 1.55(32:11) 2.5(20:00)
  Total5 6:16:00 36.97(10:10) 59.5(6:19) 1100
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SaSuMoTuWeThFr

Thursday Nov 15 #

Run 36:00 intensity: (26:00 @1) + (10:00 @4) 6.0 km (6:00 / km)
shoes: Columbia Outdry

Dreary drizzly day in town. Lots of puddles to avoid on the trails though I'm finding the water resistant shoes helpful (never had a pair before - certainly they have their place). 1km warm up then 250m sprint, 250 walk/easy jog x 8 then easy run home.

Tuesday Nov 13 #

Run 1:00:00 [2] 10.0 km (6:00 / km) +50m 5:51 / km
shoes: Brooks Ghost

First half with Milo then to lower town on my own.

Monday Nov 12 #

Run 45:00 [2] 5.0 km (9:00 / km) +300m 6:55 / km
shoes: Columbia Outdry

Up and down Cartier to the lookout. No snow on this side of the valley.

Sunday Nov 11 #

Classic ski 35:00 [2] 6.0 km (5:50 / km) +100m 5:23 / km

Intro to skiing outing with Milo at Silver Star. The trails here are not open yet but they had been out with the roller on Meadow last week so a decent base covered by 5cm of new snow. No other skiers to worry about which was perfect... he did pretty well. There was no attacking of the skis/poles. He does have to figure out that running right in front of me is not the best place to be but overall very positive. Back on Bridal Path which had snowmobile tracks packing the snow.

Skate ski 1:30:00 [3] 18.5 km (4:52 / km) +400m 4:23 / km

Back to Sovereign for some fresh grooming though again lot of people out so the corduroy disappeared fairly quickly. We did a climb up Aberdeen which was tough for a first skate of the year. Lars Taylor was not groomed so had to backtrack which was interested as it seemed like the crowds were coming up behind us and the trail is pretty windy and narrow. Then met up with Atsuko and Wakana and did a couple loops on the groomed sections of Montezuma. Finished with a visit to the Village Ski Shop and added another pair of skis to the quiver though to be fair they are a replacement for a broken pair from last year...

Saturday Nov 10 #

Swim 50:00 intensity: (10:00 @2) + (20:00 @3) + (20:00 @4) 2.5 km (20:00 / km)

Masters swimming. Some hypoxia sets and some hard 200s. 3:20 at moderate pace and 3:10 at hard pace.

Classic ski 1:00:00 [3] 11.5 km (5:13 / km) +250m 4:42 / km

I love winter:) Weekend trip to Sovereign so that we can get on the skis. Lots of people out (only place that is open). About 15km of groomed trails with pretty good conditions. Only a couple holes where there is water under snow. Felt great to be on the Nordic skis again and glad we could could get on snow before supercamp.

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Training Targets

Oct 9 – Dec 31 (84d)
Run 250km
actual:121km48%
projected:267.5km106%
Swim 30km
actual:9.9km33%
projected:22km73%

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