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Training Log Archive: xcsnowskier14

In the 7 days ending Jul 8, 2007:

activity # timemileskm+m
  Running3 5:00:00 34.49(8:42) 55.5(5:24)
  Ski Walk2 4:00:00 17.71(13:33) 28.5(8:25)
  Strength2 1:25:00 1.86 3.0
  Roller Skiing1 1:00:00 9.32(6:26) 15.0(4:00)
  Misc.1 35:00 2.49(14:05) 4.0(8:45)
  Total6 12:00:00 65.87 106.0
averages - rhr:48 weight:68kg

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Sunday Jul 8, 2007 #

Ski Walk 1:00:00 [3] 7.5 km (8:00 / km)
rhr:48 shoes: Asics GT-2120 Trail

1 lap of the 7.5 km loop

Ski Walk hills 1:00:00 intensity: (10:00 @1) + (50:00 @3) 6.0 km (10:00 / km)
rhr:48 shoes: Asics GT-2120 Trail

up and down the grunt and pilon down/uphills. got very hard towards the end

Roller Skiing (Double Pole) 1:00:00 intensity: (10:00 @2) + (50:00 @4) 15.0 km (4:00 / km)
rhr:48

back and forth on kam current in front of the center and down to the big hill. seemed very easy to me

Saturday Jul 7, 2007 #

Running long 2:00:00 [3] 22.5 km (5:20 / km)
shoes: Asics GT-2120 Trail

ran a bit faster than i normally do for this time. lap times were 36:39, 36:04, and like 39 something. my last lap i was really tired on pilon and grunt and was basically walking up all those hills lol

Friday Jul 6, 2007 #

Ski Walk long 2:00:00 [3] 15.0 km (8:00 / km)
rhr:50 weight:68kg shoes: Asics Gel Nordic

two laps at pretty good pace. one at about 59 min and another at like 57 i think, pauli wanted me to hit about the 1:56 mark, i was a little over but it wasnt much...like 30 seconds i think

Thursday Jul 5, 2007 #

Misc. (H.R. Testing) 35:00 intensity: (5:00 @1) + (10:00 @2) + (15:00 @3) + (5:00 @4) 4.0 km (8:45 / km)
rhr:46 weight:68kg

heart rates were up just a tad, pauli kicked it up a notch and added five minutes, it got pretty fast lol

Strength (Roller Board) 25:00 [2]
rhr:46 weight:68kg

Wednesday Jul 4, 2007 #

Running long 2:00:00 [2] 21.0 km (5:43 / km)
rhr:48 shoes: Asics GT-2120 Trail

ran everything plus 7.5 loop plus a 2.8 loop after i got back to t-bay

Tuesday Jul 3, 2007 #

Note
rhr:48 (rest day)

Monday Jul 2, 2007 #

Running 1:00:00 intensity: (20:00 @2) + (40:00 @3) 12.0 km (5:00 / km)
rhr:50 shoes: Asics GT-2120 Trail

Dad dropped me off at activity center and i made my way back to the high school. First part of the run was a quicker pace, then i got a little tired out. saw ben biking on the trails and said hi to him. felt pretty good otherwise.
C • Correction: I saw you at Bunke... 3

Strength 1:00:00 [2] 3.0 km (20:00 / km)
shoes: Asics GT-2120 Trail

was a pretty easy workout i guess, was with the team and i havent seen them in a while, eve3rybody looks really strong so thats good :). coming back to t-bay in a day or two...

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