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Training Log Archive: xcsnowskier14

In the 30 days ending Sep 30, 2007:

activity

time

miles

Running

20:00:00

138.88

(8:38)

223.5

(5:22)

Ski Walk

16:00:00

67.42

(14:14)

108.5

(8:51)

Strength

5:55:00

9.32

15.0

Roller Skiing

3:00:00

17.4

(10:21)

28.0

(6:26)

Misc.

2:05:00

8.7

(14:22)

14.0

(8:56)

Orienteering

1:00:00

6.21

(9:39)

10.0

(6:00)

12 /

12c

100%

Total

48:00:00

247.93

399.0

12 /

12c

100%

averages - rhr:47

3:00

0:00

» now

Sunday Sep 30, 2007 #

Ski Walk long 2:00:00 [3] 13.0 km (9:14 / km)
rhr:47

out singing in the rain with christina and britt

Saturday Sep 29, 2007 #

Running tempo 1:00:00 [4] 15.0 km (4:00 / km)
rhr:47 shoes: Asics Gel 2110

15 km pace run. P.K. wanted me at the 7.5 km marker in under 30 min, i was there in 29 so i was good till then. After that p.k. wanted me to try to keep a good solid pace on the way back, but said i probably couldn't go the same pace cause of hills/wind....got back in 1hr 1min 43sec, so back split was 31:43...not too bad i guess overall cause when i did the 15 km test run 2 years ago full out i think that i did it in 1 hr 3 min...or maybe six min....i dont remember...it was 1hr 7min 15sec...i just checked on lappe website, but it says from last summer...i dont remember doing one last summer, whatever

Running 1:00:00 [2] 10.0 km (6:00 / km)
rhr:47 shoes: Asics Gel 2110

after i did the pace run i went out on the trails at lappe for an hour or so...saw some of the fast female skiers and they yelled at me cause i was a boy and i wasnt supposed to be at lappe today....I LIVE HERE!!!!....geeze throw me a bone here....lol

Friday Sep 28, 2007 #

Running 1:00:00 [2] 10.0 km (6:00 / km)
rhr:47 shoes: Asics Gel 2110

before i left to go to school this morning...first class was cancelled so i got both workouts done in the a.m.

Ski Walk 1:00:00 [3] 8.0 km (7:30 / km)
rhr:47 shoes: Asics Gel 2110

out at bunker straight after the run

Thursday Sep 27, 2007 #

Running warm up/down 30:00 [2] 6.5 km (4:37 / km)
rhr:48 shoes: Asics Gel 2110

15 min before/after strength...ran on new shoes...felt pretty good.

Strength (Circuit) 30:00 [3] 3.0 km (10:00 / km)
rhr:48 shoes: Asics Gel 2110

outside with jumps and basement with everything else, feet got really wet outside :(

Misc. (H.R. Testing) 20:00 2.0 km (10:00 / km)
rhr:48

treadmill was being stupid and speeding up a ton so i couldnt finish the testing accuratley, so i went and did strength instead

Strength (Roller Board) 40:00 [3]
rhr:48

Downstairs on the rollerboard

Wednesday Sep 26, 2007 #

Ski Walk 1:00:00 [1] 7.0 km (8:34 / km)
rhr:46 shoes: Asics Gel Nordic

out at bunker and it was very cold and very slow...legs are tired from yesterdays intervals

Running 1:00:00 [2] 11.0 km (5:27 / km)
shoes: Asics GT-2120 Trail

out at bunker, kinda a boring run

Tuesday Sep 25, 2007 #

Strength (Circuit) 1:00:00 [3] 6.0 km (10:00 / km)
rhr:47 shoes: Asics GT-2120 Trail

at home on the jump stuff and in the basement doing rollerboard and other strength related things...

Running intervals 1:00:00 9.0 km (6:40 / km)
rhr:47 shoes: 2080 Gel Asics

ran 5 x 1000's at anoka with a 10 min warm-up, 10 min cool-down, and 5 min rest in between intervals. They were all between 3:12 and 3:17 so thought they were pretty good, pretty sure that i was around 3:30 last year when i did these...andover team was there and doing about the same thing, their times were about 3:25 so i was on avg. 10 seconds faster than them :)

Monday Sep 24, 2007 #

Running 1:00:00 [2] 11.0 km (5:27 / km)
rhr:46 shoes: Asics GT-2120 Trail

14 hour week this week so it will be getting tough by the end, felt a little tired today but it is a monday morning so yeah....

Orienteering race 1:00:00 [4] *** 10.0 km (6:00 / km)
spiked:12/12c rhr:46 shoes: Asics Gel Nordic

was nice i guess. screwed up on a control....map wasnt all that great and a parking lot on it looked like a building and i was in the wrong spot, so i went around the building, gave up on it and came back for it later a different way and got it right away. first in the class, but like 3 min back on the other class.....but i wasted at least five just standing around and running around that building looking for the one control

Sunday Sep 23, 2007 #

Roller Skiing hills 1:00:00 [4] 8.0 km (7:30 / km)
rhr:47

out at afton, didnt seem like it was as hard as last weekend so thats good. 4 of them again

Ski Walk hills 1:00:00 [3] 6.0 km (10:00 / km)
rhr:47 shoes: Asics Gel Nordic

up and down the "Alps" at afton. also better than last week, i think they mowed recently because feet weren't getting caught as easily.

Saturday Sep 22, 2007 #

Ski Walk long 2:00:00 [2] 15.5 km (7:45 / km)
rhr:48 shoes: Asics Gel Nordic

out at elk river, got lost once but eventually found my way back lol. went to milaca afterwards to watch the race's. Adam got 16:20 in the 5 km? maybe i can beat him hopefully :)

Friday Sep 21, 2007 #

Running warm up/down 30:00 [1] 4.0 km (7:30 / km)
rhr:47 shoes: Asics GT-2120 Trail

eating dinner right before a workout is not the smartest thing to go and do lol...

Strength 30:00 [1]
rhr:47

all of it was downstairs either on the rollerboard or on the floor, didnt want to do jumps cause stomach wasn't feeling that well...

Thursday Sep 20, 2007 #

Misc. (H.R. Testing) 35:00 4.0 km (8:45 / km)
rhr:47 shoes: Green Machines

the treadmill was going wacko on me and kept on speeding up....i know that all the paces were not what i was supposed to be doing and it really frustrated me! higest rates ever also...:(

Strength (Roller Board) 25:00 [2]
rhr:47

Wednesday Sep 19, 2007 #

Running 1:00:00 [3] 12.0 km (5:00 / km)
rhr:46 shoes: Asics GT-2120 Trail

in the neighborhood before school started...felt good cause it wasnt warm yet :)

Tuesday Sep 18, 2007 #

Note
rhr:47 (rest day)

Monday Sep 17, 2007 #

Note
rhr:48 (rest day)

wow...talked to p.k. last night and he told me i had 2 rest days in a row!!! and only 7 hours this week!!!

Sunday Sep 16, 2007 #

Roller Skiing hills 1:00:00 [5] 8.0 km (7:30 / km)
rhr:48

found a new hill out at afton....skiers call it the couhlee hill? it was long and hard. same grade as the section from the beggining to the guardrail o p.k.s hill but it was 2 km long. hardest ski workout i have done, hill is pretty good pauli said. legs were basically dead after just one time up...

Ski Walk hills 1:00:00 [2] 6.0 km (10:00 / km)
rhr:48 shoes: Asics Gel Nordic

out on afton's ski slopes...hard to walk on because there was some really long grass to deal with...but otherwise it was fine, going to try a different hill next weekend maybe

Saturday Sep 15, 2007 #

Running long 2:00:00 [3] 23.0 km (5:13 / km)
rhr:47 shoes: Asics Gel Nordic

out at william o'brian. havent been out there for a while so it was a nice run. weather was perfect for running, not to hot and sunny. i'd say it was the best run i had in a long time :)

Friday Sep 14, 2007 #

Running 1:00:00 [2] 11.0 km (5:27 / km)
rhr:49 shoes: Asics GT-2120 Trail

in the neighborhood, dont like to run here but i didnt have any other choice. felt sluggish...

Thursday Sep 13, 2007 #

Misc. (H.R. Testing) 35:00 4.0 km (8:45 / km)
rhr:47 shoes: Green Machines

lowest rates in a couple of weeks so thats good...

Strength (Rollerboard) 25:00 [1]
rhr:47

on the board at home

Wednesday Sep 12, 2007 #

Ski Walk 1:00:00 [2] 8.0 km (7:30 / km)
rhr:47 shoes: Asics GT-2120 Trail

at bunker...pretty nippy in the wee hours of the mornin'

C • Pauli's hill 2

Tuesday Sep 11, 2007 #

Running warm up/down 30:00 [2] 6.0 km (5:00 / km)
rhr:46 shoes: Asics GT-2120 Trail

out in the hood

Strength 30:00 [2] 3.0 km (10:00 / km)
rhr:46 shoes: Asics GT-2120 Trail

on circuit stuff in the back and the rest was downstairs in the basement

Monday Sep 10, 2007 #

Running 1:00:00 [3] 12.0 km (5:00 / km)
shoes: Asics GT-2120 Trail

in the neighborhood before school started

Sunday Sep 9, 2007 #

Ski Walk warm up/down 30:00 [1] 3.5 km (8:34 / km)
rhr:47

out to a hill...not the mother....

Ski Walk hills 1:30:00 [3] 7.5 km (12:00 / km)
rhr:47

walk up one side of the hill and stride up the other side. went to walking on the other side after 6 times striding up. i dont think that i went hard enough in this workout because my last 2 times were 10 to 15 seconds faster than any of my other ones and i wasnt really all that tired after it all was done.

Saturday Sep 8, 2007 #

Running 2:00:00 [3] 22.0 km (5:27 / km)
rhr:46 shoes: Asics Gel Nordic

went with travis for a while...easy and allergies were way better up in t-bay than back at home

Strength (Roller Board) 20:00 [1]

from what was left over yesterday

Friday Sep 7, 2007 #

Ski Walk 1:00:00 [3] 8.0 km (7:30 / km)
rhr:48 shoes: Asics GT-2120 Trail

early morning at bunker

Strength 40:00 [2]
rhr:49

at home before school cause i wasnt going to have time in the afternoon...didnt have enought time to finish otherwise i would have missed the bus.

Thursday Sep 6, 2007 #

Misc. (H.R. Testing) 35:00 4.0 km (8:45 / km)
rhr:49 shoes: Green Machines

on the new treadmill....alergies were bad and it was hot outside...heart rates were high but not super high...

Strength (Roller Board) 25:00 [2]
rhr:49

after h.r. testing

Running 1:00:00 [2] 12.0 km (5:00 / km)
shoes: Asics GT-2120 Trail

at bunker

Wednesday Sep 5, 2007 #

Running 1:00:00 [2] 12.0 km (5:00 / km)
rhr:47 shoes: Asics GT-2120 Trail

same thing that i did yesterday morning

Running 1:00:00 [1] 10.0 km (6:00 / km)
shoes: Asics GT-2120 Trail

nice and easy

Tuesday Sep 4, 2007 #

Running 1:00:00 [2] 12.0 km (5:00 / km)
rhr:46 shoes: Asics Gel Nordic

before i went to school today at bunker. it is so nice cause i can go for a workout in the morning and still have time for a shower and eat and still relax. after workout played xbox for an hour before i left...only had to be at school for 20 min today :)

C • o you poor thing... 1

Running warm up/down 30:00 [3] 7.0 km (4:17 / km)
rhr:46 shoes: Asics GT-2120 Trail

2 x "the loop" in the neighboorhood.

Strength (Circuit) 30:00 [3] 3.0 km (10:00 / km)
rhr:46 shoes: Asics GT-2120 Trail

out on the jump things in the backyard...then did the rest of the stuff in the basement where there was air conditioning and no bugs :)

Monday Sep 3, 2007 #

Ski Walk long 3:00:00 [3] 19.0 km (9:28 / km)
rhr:45

long ski walk with christina...went on the entire loop, legs got tired the last 1 hour of the workout.

Sunday Sep 2, 2007 #

Roller Skiing hills 1:00:00 [3] 12.0 km (5:00 / km)
rhr:48

up six times all the way to the top. arms were dead after the first one, and everyone after that just got worst...

Ski Walk 1:00:00 [2] 7.0 km (8:34 / km)
rhr:48 shoes: Asics GT-2120 Trail

went with xina and my brother. very nice and relaxing compared to the hill workout we normally would do....but yesterday cancelled that out.

Saturday Sep 1, 2007 #

Running hills (Ten times to Hell) 1:00:00 8.0 km (7:30 / km)
rhr:45 shoes: Asics Gel Nordic

felt really good while doing the workout...last one up was killer though. got sick after it was done and on the way back home i almost threw up on the side of the road....took a sauna when i got back and feel a thousand times better than before. times were alot better than last year all around :)

Splits: Total: Avg.:

65 11:20 68
71
70
71
71
70
69
65
65
63

last year the total was 12:11 and the average was 73 seconds...lots of difference :)

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