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Training Log: mbo

In the last 7 days:

activity # timemileskm+m
  trail running2 1:17:56 6.83(11:24) 11.0(7:05) 112
  road running2 1:13:19 7.27(10:05) 11.7(6:16) 136
  aerobics/strength class1 1:10:00
  classic skiing1 1:01:35 3.45(17:52) 5.55(11:06) 19
  yoga1 1:00:00
  Total7 5:42:50 17.55 28.25 267
  [1-5]6 4:23:31
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Monday Jan 23 #

9 AM

classic skiing (Canmore Park) 1:01:35 [1] 5.55 km (11:06 / km) +19m 10:55 / km

The snow is just about holding up but none in the forecast and warmer temps again by the end of the week :(
Adjusted the time for all the time standing around.

Sunday Jan 22 #

12 PM

road running (to Colour Me Mine) 41:02 intensity: (1:01 @0) + (9:34 @1) + (30:13 @2) + (14 @3) 6.66 km (6:10 / km) +31m 6:01 / km
ahr:145 max:160 shoes: Brooks turquoise

the mammoth mug painting has started! I based coated 5 bowls and then painted the gold for F50-59. The theme is running destinations this year. I chose Paris for this age group. Lots of fun!! Took the scenic route via the cemetary.
5 PM

road running (home) 32:17 intensity: (2:07 @0) + (2:56 @1) + (23:05 @2) + (3:46 @3) + (14 @4) + (9 @5) 5.04 km (6:24 / km) +105m 5:48 / km
ahr:151 max:194 shoes: Brooks turquoise

direct way home UP 14th st. Icy spots so fancy footwork at times.

Saturday Jan 21 #

9 AM

trail running race (Park Run) 27:20 intensity: (20 @0) + (7 @1) + (5:38 @2) + (19:17 @3) + (1:34 @4) + (24 @5) 5.01 km (5:27 / km) +20m 5:21 / km
ahr:162 max:217 shoes: Icebugs Zeal-L OLX

Only 14 runners. Hard packed icy chunky snow. Again forgot my ankle braces but was ok. -8C with minimal wind. Sunny!

Thursday Jan 19 #

9 AM

aerobics/strength class 1:10:00 [1]

Evelyn teaching. She is improving though the choreography is complicated - good for the neural pathways :)
5 PM

yoga 1:00:00 [0]

largely restorative as everyone seemed to have some sort of an issue!
7 PM

trail running (CRR club night ) 50:36 intensity: (15:51 @0) + (10:15 @1) + (19:47 @2) + (4:27 @3) + (8 @4) + (8 @5) 5.99 km (8:27 / km) +92m 7:51 / km
ahr:135 max:187 shoes: Icebugs Zeal-L OLX

12 Mile Coulee. Ice, sloping narrow trail and in the dark! Not everyone had headlamps. Several stops to regroup. Challenging!

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