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Training Log Archive: #turbo

In the 31 days ending Dec 31, 2009:

activity # timemileskm+m
  trailrunning23 27:32:38 23.0 37.01
  strength16 10:40:00
  Total28 38:12:38 23.0 37.01

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Thursday Dec 31, 2009 #

trailrunning 1:20:00 [3]

tnt with dang and greta no super don't know what happened to him 4 x 2 sisters due to a downed hydro wire on nancy 5 x frankensteps and good warm up cool down

Note

476 hours training this year good build up over the past 4 years 388 hours last year

Wednesday Dec 30, 2009 #

Note

early tnt tomorrow what time super bener is welcome here any time, and who else is coming
C • early TNT 5

trailrunning 40:00 [3]

3 dang loops with greta trying to get the last of the concrete out of my legs from boxing day

Tuesday Dec 29, 2009 #

trailrunning 1:30:00 [3]

tnt relay little sister doubles big crew then fraken steps

Monday Dec 28, 2009 #

Note

running this afternoon with meridian if any one else is interesred, 3:30 jason is coming here maybe waterdown run
C • maybe - 4

trailrunning 1:15:00 [3]

bruce trail waterdown rd to almost hyw 6 with super and meridian nice easy pace some icy spots

Saturday Dec 26, 2009 #

trailrunning 1:00:38 [3] 10.0 mi (6:04 / mi)

boxing day 10 miler 21st cruddy start sore heel then cramps note to self no gels before 10 miler
C • Back to Trails! 5

Friday Dec 25, 2009 #

trailrunning tempo 30:00 [3]

2 quick dang loops and short cool down

Wednesday Dec 23, 2009 #

strength 40:00 [3]

legs and core

Tuesday Dec 22, 2009 #

strength 40:00 [3]

upper body

trailrunning intervals 35:00 [3]

8 aberdeen loops every 4.5 minutes with dang griz and greta

trailrunning warm up/down 35:00 [3]

Monday Dec 21, 2009 #

strength 40:00 [3]

legs and core

Sunday Dec 20, 2009 #

trailrunning 1:27:00 [3] 13.0 mi (6:42 / mi)

mostly railrail a bit of trail sanctuary to the train station a little road with kevins roadie buds and dang guess thats what roadies call trails good tempo training for boxing day

Saturday Dec 19, 2009 #

trailrunning 1:55:00 [3]

smt with griz dang greta and a surprise visit from meridian...

Friday Dec 18, 2009 #

strength 40:00 [3]

legs and core

trailrunning 50:00 [3]

four dang loops with dang and greta

Thursday Dec 17, 2009 #

strength 40:00 [3]

upper body

trailrunning hills 1:25:00 [3]

6 cadiac 6 lawry bottoms 6 frankensteps lots of tnters tonight

Wednesday Dec 16, 2009 #

strength 40:00 [3]

legs and core

Tuesday Dec 15, 2009 #

strength 40:00 [3]

upper body

trailrunning intervals 35:00 [4]

6 x 4 on 2 off lower ralley loops

trailrunning warm up/down 1:05:00 [3]

plus frankensteps

Monday Dec 14, 2009 #

strength 40:00 [3]

legs and core

trailrunning 50:00 [3]

dang loops a couple with dang couple more with greta the buck stood his ground on the fourth loop =:o
C • did you have to chase it? 6

Sunday Dec 13, 2009 #

trailrunning 1:30:00 [3]

mix of trail and road be crew from lasalle and back hidden valley hendry valley and north shore plus some good road hills

Saturday Dec 12, 2009 #

trailrunning 35:00 [3]

churchill loops with ravine road saw 3 coyotes
C • dang loops 7

Friday Dec 11, 2009 #

strength 40:00 [3]

legs and core

trailrunning tempo 50:00 [3]

dang loops at churchill with greta herd of 20 deer hanging out on the soccer field it getting like banf here

Thursday Dec 10, 2009 #

strength 40:00 [3]

upper body

trailrunning hills 40:00 [4]

10 x cardiac up cardiac down 5 sets of franken steps

trailrunning warm up/down 35:00 [3]

tnt with sudden mr p and greta first cold one of the year

Wednesday Dec 9, 2009 #

strength 40:00 [3]

legs and core

Tuesday Dec 8, 2009 #

strength 40:00 [3]

upper body lots of physio for r cuff
C • thanks homey 7

trailrunning intervals 40:00 [4]

5 on 2 off east radial trail with sudden greta and jose , yes thats right jose, we duked it out for the last few intervals, then frakensteps, great workout, you can be sure no one else in the hammer had as hard a workout tonight...

trailrunning warm up/down 50:00 [3]

Monday Dec 7, 2009 #

strength 40:00 [3]

legs and core

trailrunning 1:00:00 [3]

churchill with dang greta and the rest of the deer, 5 loops one more after you left dang needed a nice round hour
C • nice dude 6

Sunday Dec 6, 2009 #

trailrunning 40:00 [3]

churchill with dang and greta nice day ran in shorts

Saturday Dec 5, 2009 #

trailrunning 2:00:00 [3]

smt lots of terrain took it slow and still feel once I think I have to stay on good foot for a while until rotator cuff heals no thomas tomorrow

Thursday Dec 3, 2009 #

strength 40:00 [3]

upper body

trailrunning hills 1:00:00 [3]

teenagers suck late for tnt hopefully the newbies didn't show cause dan or I weren't there anyway a bunch of aberdeen rally hill loops followed by frankensteps
C • Sky 2

Wednesday Dec 2, 2009 #

strength 40:00 [3]

legs and core

Tuesday Dec 1, 2009 #

strength 40:00 [3]

upper body

trailrunning intervals 40:00 [5]

2 on 1 off 1 on 1 off x 8 very flat and fast

trailrunning warm up/down 1:00:00 [3]

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