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Training Log Archive: xcsnowskier14

In the 31 days ending Aug 31, 2012:

activity	#	time	miles		km		+m
MTB	11	22:00:00	201.95	(6:32)	325.0	(4:04)	1100
Running	12	17:54:20	106.88	(10:03)	172.0	(6:15)
Roller Skiing	5	8:45:00	78.91	(6:39)	127.0	(4:08)
Road Bike	2	5:30:00	80.78	(4:05)	130.0	(2:32)
Strength	2	2:30:00	9.32	(16:06)	15.0	(10:00)
Running Race	1	35:40	6.21	(5:44)	10.0	(3:34)
Total	25	57:15:00	484.05	(7:06)	779.0	(4:25)	1100

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Friday Aug 31, 2012 #

Running 15:00 [1] 3.0 km (5:00 / km)

Running 1:00:00 [1] 15.0 km (4:00 / km)

Thursday Aug 30, 2012 #

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

Sunday Aug 26, 2012 #

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

Easy run after packing, but before leaving for back to Canmore.

Saturday Aug 25, 2012 #

Running 54:20 [1] 8.0 km (6:48 / km)

Warm-up/down for the 10 km today.

Running Race race 35:40 [5] 10.0 km (3:34 / km)

10 kn in whitefish. Race went pretty good, had no top end speed, but was very very consistent. Lap times for 5 km were 17:50.1 and 17:50.3 lol

Friday Aug 24, 2012 #

Roller Skiing 2:00:00 40.0 km (3:00 / km)

First hour was pretty chill then the pace picked up in 2nd half. 40 minutes of 1 pole skiing, 20 on each side. Last 20 minutes or so was no poles because Phil broke his and I let him finish with mine...

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

Afternoon run with the boys to get ready for the race tomorrow!

Thursday Aug 23, 2012 #

MTB 3:15:00 [1] 50.0 km (3:54 / km)

Bike ride on the whitefish trails around the lake. 2/3's was on single track, rest was roads on the way home.

Wednesday Aug 22, 2012 #

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

Easy run before going on a boat!

Tuesday Aug 21, 2012 #

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

Biked up the mountain again, and got caught in rain/wind/lightning storm. I got very cold and the ride home was pretty miserable...

Monday Aug 20, 2012 #

Roller Skiing 2:30:00 [1] 35.0 km (4:17 / km)

Ski most othe way up Logan's pass in glacier national park. Pretty epic ski. Had to stop about 4 miles from top because of some road construction which was a bummer.

Running 2:00:00 [1] 18.0 km (6:40 / km)

Run starting at the top of Logan's pass, along the continental divide and down the road aways

Sunday Aug 19, 2012 #

Running 2:30:00 [3] 20.0 km (7:30 / km)

Run up to the top of the mountain with the guys team. Extra half hour with Kevin.

Saturday Aug 18, 2012 #

MTB 1:00:00 [1] 20.0 km (3:00 / km)

Bike with the team while they did intervals in the morning. Up big moutain road which is 5 miles, and 1,500 ft of climbing.

MTB 2:15:00 40.0 km (3:23 / km) +1100m 2:58 / km

Epic bike ride. Started from the cabins on the lake, then road with Mike and Stef up to the lodge at the base of the ski resort (45 min, 1,500 ft). From there Mike and I dropped Stef when we got onto the single track and road up to the summit (1 hr, 2,100 ft). In total it was 1 hr, 45 min straight of climbing, 3,600 ft! 3.6 miles of singletrack back down to the lodge, and another 7-8 to get back to the cabins to finish off at 2:15 ride. Might do it again later this week if I am feeling up to it!

Last 10 min on the road up the hill was lvl 3 because I didn't want to give mike a reason to chirp me later on in the day :P

Friday Aug 17, 2012 #

Roller Skiing 2:45:00 [1] 35.0 km (4:43 / km)

Easy skate ski with the guys team. Last 30 minutes were no poles because Patrick broke a pole and I gave mine up because he is the athlete, and I am a coach :P

Strength 1:00:00 [1] 6.0 km (10:00 / km)

Some easier lifts in the afternoon before dinner at the hotel.

Thursday Aug 16, 2012 #

Note
(rest day)

Driving the entire day. No time for a workout at all.

Wednesday Aug 15, 2012 #

Roller Skiing 30:00 7.0 km (4:17 / km)

Incremental test on the roller ski treadmill. Felt pretty good, but the lactate values through the aerobic zones were pretty f'ed up. I got pretty good max values, but that is about it. It was a sweet experience to do a hard workout on the roller ski treadmill.

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

Warm-up and cool-down on the treadmill.

Tuesday Aug 14, 2012 #

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

Bike around the nordic center with franks contour camera.

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

Was going to do a incremental test, but forgot my HRM. Ended up skiing for a while on the rolelr ski treadmill instead.

Monday Aug 13, 2012 #

Road Bike 2:30:00 [1] 60.0 km (2:30 / km)

Easy ride to minnewonka and back.

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

Bike back and forth from the nordic center

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

Easy run before heading up to the nordic center for the day.

Thursday Aug 9, 2012 #

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

Bike back and forth from the nordic center twice.

Running 1:15:00 [3] 10.0 km (7:30 / km)

Easy afternoon run.

Wednesday Aug 8, 2012 #

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

Day off, able to do a morning and afternoon workout.

Running 1:45:00 [1] 15.0 km (7:00 / km)

Easy afternoon run along rundle.

Tuesday Aug 7, 2012 #

MTB 3:00:00 [1] 50.0 km (3:36 / km)

Drove over to Banff with frank and did a shuttle run norquay, and also did a few laps at star wars.

Monday Aug 6, 2012 #

MTB 1:00:00 [1] 15.0 km (4:00 / km)

Back and forth from the nordic center twice.

MTB 2:30:00 [1] 40.0 km (3:45 / km)

Easy ride on my own over at the nordic center again.

Crappy outside. played a round of frolf with chris

Wednesday Aug 1, 2012 #