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Training Log Archive: xcsnowskier14

In the 31 days ending Jul 31, 2011:

activity	#	time	miles		km		+m
Running	20	26:30:00	136.08		219.0
Roller Skiing	10	13:45:00	91.96	(8:58)	148.0	(5:34)
Road Bike	4	5:15:00	71.46	(4:24)	115.0	(2:44)
Strength	2	3:00:00	11.18	(16:06)	18.0	(10:00)
MTB	2	2:30:00	16.16	(9:17)	26.0	(5:46)
Ski Walk	1	1:00:00	4.66	(12:52)	7.5	(8:00)
Total	38	52:00:00	331.5		533.5

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Sunday Jul 31, 2011 #

MTB 2:00:00 [1] 20.0 km (6:00 / km)

Easy bike at hartley with eric and one of his friends. Had to use someone elses bike that had flat pedals which made everything that much harder.

Saturday Jul 30, 2011 #

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

DXC run

Friday Jul 29, 2011 #

Strength 1:30:00 [1] 9.0 km (10:00 / km)

GS2a

Thursday Jul 28, 2011 #

9 AM

Ski Walk 1:00:00 [1] 7.5 km (8:00 / km)

Ski walk around 4.6 + pilons and grunt and then another 2.8 with my dad. Felt good to be up at lappe again on the trails.

5 PM

Roller Skiing 1:00:00 [1] 12.0 km (5:00 / km)

Worked on some technique with the DXC juniors.

Wednesday Jul 27, 2011 #

Roller Skiing 1:15:00 [1] 12.0 km (6:15 / km)

Hills out at Medin with DXC Juniors.

7 AM

Roller Skiing 1:30:00 [1] 15.0 km (6:00 / km)

only 1 junior showed up this morning so I was able to pretty much do my own workout with joe.

Tuesday Jul 26, 2011 #

9 AM

Running 30:00 [1] 5.0 km (6:00 / km)

Am run. Pretty tired from the day before.

Monday Jul 25, 2011 #

7 AM

Running 1:30:00 [1] 12.0 km (7:30 / km)

RUn with poles at hartley with juniors.

10 AM

Running 45:00 [1] 6.0 km (7:30 / km)

Easy run with my dad from park point down to canal.

4 PM

Running 2:30:00 [3] 25.0 km (6:00 / km)

Ran to and from practice with joe, plus an hour and a half with the juniors at hartley. Started to get a bit tired towards the end of the workout.

Saturday Jul 23, 2011 #

6 PM

Road Bike 2:00:00 [1] 50.0 km (2:24 / km)

Road ride with Eric after work. headset needs to get looked at.

Friday Jul 22, 2011 #

Running 1:30:00

ANT intervals. 4 x 5 min with full recovery. First couple felt really good, but started to wear out towards the end of them.

Thursday Jul 21, 2011 #

7 AM

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

Morning practice with DXC

4 PM

Road Bike 1:00:00 [1] 30.0 km (2:00 / km)

Biked to practice at lester and took the long way around. Pretty much all downhill and I was able to average almost 21 mph the entire ride lol.

C • lol 1

5 PM

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

Run plus strength with DXC

6 PM

Road Bike 45:00 [1] 15.0 km (3:00 / km)

Shorter ride home, was a lot harder. Up the hill. 21st street was really nice though with the new pavement/closed road!

Wednesday Jul 20, 2011 #

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

Hill workout at spirit with DXC Juniors. Was not able to do many of the hills because of my back.

C • STOP GETTING SICK AND HURTI... 1

Tuesday Jul 19, 2011 #

Note
(injured) (rest day)

Rest because of the heat/my back.

Monday Jul 18, 2011 #

Roller Skiing 1:00:00 [1] 12.0 km (5:00 / km)

DXC morning workout.

5 PM

Roller Skiing 1:00:00 [1] 12.0 km (5:00 / km)

Afternoon workout with DXC in the blistering 90 degree heat.

Sunday Jul 17, 2011 #

Note
(rest day)

Rest because of heat/work/cuts on arm/back.

Saturday Jul 16, 2011 #

9 AM

Running 2:00:00 [1] 20.0 km (6:00 / km)

Easy distance run with DXC out at ely's peak. Very hot and consumed a lot of fluids.

6 PM

MTB 30:00 [1] 6.0 km (5:00 / km)

Felt good to be on the bike for all of about a half hour. Went out and got a flat, walked back home and changed it. Round two went out, endoed and bent my wheelset pretty badly. Cut my arm/back, but nothing really serious. Have to wait another while to get a new wheelset...

Friday Jul 15, 2011 #

1 PM

Running 1:30:00 16.0 km (5:38 / km)

ANT intervals at hartley. 30 min WU with 4 x 5 min @ ANT w/ 5 min rest between. run back home was CD. Felt good first 3 intervals, but last was starting to get a bit difficult.

Thursday Jul 14, 2011 #

7 PM

Roller Skiing 1:00:00 [1] 10.0 km (6:00 / km)

Hour easy roller ski with dxc

Wednesday Jul 13, 2011 #

7 AM

Roller Skiing 1:00:00 [1] 10.0 km (6:00 / km)

Only was able to do the rller skiing part of the workout in the morning. had to work at the hut at nine

5 PM

Roller Skiing 1:00:00 [1] 10.0 km (6:00 / km)

Roller skiing down PP with dxc

Running 1:00:00 [1] 8.0 km (7:30 / km)

Ran along the beach back to the beach house. plus we did some drills in the water once we got finished. Big waves and warm water...it was a ton of fun.

Tuesday Jul 12, 2011 #

7 PM

Road Bike 1:30:00 [1] 20.0 km (4:30 / km)

easy road ride with bree and eric after work.

Monday Jul 11, 2011 #

7 AM

Running 1:45:00 [1] 17.0 km (6:11 / km)

Long endurance run with poles during practice. 1hr 10 min run, with 15 min WU and core session afterwards.

5 PM

Running 1:45:00 [1] 17.0 km (6:11 / km)

Ditto as the morning.

Sunday Jul 10, 2011 #

Note
(rest day)

worked = rest.

Saturday Jul 9, 2011 #

9 AM

Roller Skiing 2:00:00 [1] 25.0 km (4:48 / km)

2 hr duble pole with Joe. Only 1 guy showed up for practice so Joe and I went out and did our own thing.

Friday Jul 8, 2011 #

Strength 1:30:00 [1] 9.0 km (10:00 / km)

needed to do some strength. GS2b

Thursday Jul 7, 2011 #

Roller Skiing 3:00:00 [3] 30.0 km (6:00 / km)

Wednesday Jul 6, 2011 #

Running 2:30:00 [1] 20.0 km (7:30 / km)

Tuesday Jul 5, 2011 #

1 PM

Running 1:30:00 [1] 14.0 km (6:26 / km)

Slow and easy run in fairly warm weather...

Monday Jul 4, 2011 #

Running race (Tofte Trek) 43:58 [5] 10.0 km (4:24 / km)

Very tough race. pretty much 5 km up, 5 km down with many mud/swamp areas. Fun race. I decided to use a little bit of a different tactic than I normally do. I took it out quite a bit easier than I normally do so that I don't blow up. Felt good for the entire race and was happy with how I finished because of being sick the past couple weeks.

8 AM

Running warm up/down 31:02 [1] 4.0 km (7:46 / km)

WU/CD for the tofte trek.

Friday Jul 1, 2011 #

Running 1:00:00 [1]

Morning run. Still getting over my cold...

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