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Training Log Archive: Acadien

In the 31 days ending Dec 31, 2013:

activity # timemileskm+m
  Running21 22:51:02 126.51 203.6
  Strength9 13:15:00
  Hike2 3:35:00
  Swim3 2:30:00
  Bike Trainer3 1:30:00
  Total31 43:41:02 126.51 203.6

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Monday Dec 30, 2013 #

6 AM

Bike Trainer (Gym) 30:00 [2]

Warm up

Strength (Gym) 45:00 [2]

Core workout

Sunday Dec 29, 2013 #

9 AM

Running (ATV trail) 2:45:00 [3] 20.5 km (8:03 / km)

Hard session in soft snow, Right Hips stiff after 1 hrs of running.

Saturday Dec 28, 2013 #

Running (Trail) 1:30:00 [3] 15.0 km (6:00 / km)

Soft trail

Friday Dec 27, 2013 #

8 AM

Running (Gym treadmill) 30:00 [2] 6.0 km (5:00 / km)
shoes: Saucony Kinvara 4

Warm up

Strength (Gym) 45:00 [2]

Core Workout

Thursday Dec 26, 2013 #

9 AM

Running 1:00:00 [2] 10.0 km (6:00 / km)

Tuesday Dec 24, 2013 #

9 AM

Running 1:00:00 [2] 10.0 km (6:00 / km)

Sunday Dec 22, 2013 #

9 AM

Running (Road) 1:01:00 [2] 10.0 km (6:06 / km)
shoes: Vasque Transistor ( Grey )

Slippery Road

Saturday Dec 21, 2013 #

4 PM

Running (Trail) 1:35:00 [2] 16.0 km (5:56 / km)
shoes: Vasque Transistor ( Grey )

Very slippery

Friday Dec 20, 2013 #

6 AM

Running (Treadmill at Gym) 30:00 [2] 6.4 km (4:41 / km)
shoes: Saucony Kinvara 4

Easy run for warm up.

Strength (at Gym) 30:00 [2]

circuit training.

Leg and core


Thursday Dec 19, 2013 #

6 AM

Bike Trainer (at Gym) 30:00 [1]

warm up

Strength (at gym) 25:00 [3]

Upper Body

Running (Treadmill at Gym) 41:10 [3] 8.0 km (5:09 / km)
shoes: Saucony Kinvara 4

Kept the speed at 7mph for the full session.
-3 x 5min @ incline 5
-1 x 5min @ incline 7

Right IT Band stiff for the first 10 min but good after.

Wednesday Dec 18, 2013 #

6 AM

Bike Trainer (Gym) 30:00 [2]

Warm up

Strength (Gym) 40:00 [2]

2 x Circuit

12 Back extention
50 Bicycle Crunch
12 Roman Chair
12 Woodchup
12 Superman
1 min Plank

2 x Circuit

12 Squat
12 Lunge
12 Leg Extention
12 Leg Curl
12 Good Morning

Stretch

Running (Treadmill Gym) 24:50 [2] 5.0 km (4:58 / km)
shoes: Saucony Kinvara 4

1 km=6 Mph, 1 km=7.5 Mph, 1 km=9Mph, 1 km=8mph, 1km=7mph
12 PM

Swim 30:00 [2]

300m Kick with Fins
50m Kick no Fins
Breading exercise ( nightmare )
200m Front ( lots of break but lots of improuvement since first lesson 3 week ago )

10 min hot tub ( not inclued in swim time )

Right Shoulder stiff.
5 PM

Running (ATV trail) 1:01:00 [2] 9.0 km (6:47 / km)

Easy run in groomed trail but very soft.

Tuesday Dec 17, 2013 #

11 AM

Swim 1:00:00 [3]

4 PM

Running (Trail) 47:47 [3] 4.5 km (10:37 / km)
shoes: Vasque Transistor ( Grey )

Breaking trail in knee deep snow, very hard....Felt like 4.5 km of uphill.
9 PM

Strength (Home) 10:00 [1]

Stretch and Foam roller.

Sunday Dec 15, 2013 #

9 AM

Running (Pack trail) 1:30:00 [2] 16.0 km (5:38 / km)
shoes: Vasque Transistor ( Grey )

Very slippery trail.

Saturday Dec 14, 2013 #

9 AM

Running (trail) 50:00 [2] 8.0 km (6:15 / km)
shoes: Vasque Transistor ( Grey )

Trail running in snow
1 PM

Swim 1:00:00 [2]

Friday Dec 13, 2013 #

5 PM

Running (treadmill) 48:20 [2] 10.0 km (4:50 / km)
shoes: Saucony Kinvara 4

Hills workout on the treadmill.

Thursday Dec 12, 2013 #

3 PM

Running (Treadmill) 47:55 [2] 10.0 km (4:48 / km)
shoes: Saucony Kinvara 4

Wednesday Dec 11, 2013 #

2 PM

Strength 3:00:00 [2]

Cutting Firewood, Cant wait to be done with this...But need the money for Racing next year ;-))))

Tuesday Dec 10, 2013 #

Strength 4:00:00 [2]

Cutting firewood

Monday Dec 9, 2013 #

Strength 3:00:00 [3]

Cutting Firewood

Friday Dec 6, 2013 #

3 PM

Running (slippery trail) 1:19:00 [2] 12.0 km (6:35 / km)
shoes: Asics, Gel-Blur33 2.0

trail is very slippery.

Thursday Dec 5, 2013 #

7 AM

Running 1:00:00 [3] 10.0 km (6:00 / km)
shoes: Asics, Gel-Blur33 2.0

Wet run.
6 PM

Running (30 pound Pulk) 1:45:00 [3]

That was Hard and slooow..

Wednesday Dec 4, 2013 #

2 PM

Hike 2:15:00 [1]

Went Hike the new Portage trail they build to by-pass South-East Upsalquitch Gorge.

Tuesday Dec 3, 2013 #

7 PM

Running (25 pound Pulk) 50:00 [2] 7.2 km (6:57 / km)
shoes: Asics, Gel-Blur33 2.0

Pulk Run in wet and heavy snow, Body felt good.

Monday Dec 2, 2013 #

7 PM

Running (trail) 1:15:00 [2] 10.0 km (7:30 / km)

Breaking the trail in 8 inch of fresh snow.

Sunday Dec 1, 2013 #

10 AM

Hike 1:20:00 [1]

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