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Training Log Archive: marshaf

In the 7 days ending Jan 25:

activity # timemileskm+m
  x-country skiing3 7:37:56 27.32(16:46) 43.96(10:25) 166
  walking3 3:14:46 8.81(22:06) 14.18(13:44) 107
  physio6 1:38:00
  Strength1 1:09:45
  Running1 58:59 4.85(12:09) 7.81(7:33) 99
  Total13 14:39:26 40.98 65.95 372

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Saturday Jan 25 #

8 AM

physio 7:00 [2]

12 PM

Running (XC series) 58:59 [4] 7.81 km (7:33 / km) +99m 7:06 / km

12 Mile Coulee run. Thought I was moving faster. Did the walk (500m) run (750m) but only gained a minute on the last xc run! Lovely day and not bad terrain. I expected much more ice.

Friday Jan 24 #

8 PM

physio (treatment from Joanne) 1:00:00 [2]

Thursday Jan 23 #

8 AM

physio 7:00 [3]

9 AM

x-country skiing (Ski Fitness) 1:27:54 [3] 9.08 km (9:41 / km) +6m 9:39 / km
ahr:119 max:220

Supposed to be doing skate ski with class but as I don't have skate skis, classic skied around Confed with Marion working on double polls some of the time.

Wednesday Jan 22 #

physio 7:00 [3]

9 AM

x-country skiing 54:35 [3] 6.16 km (8:52 / km) +6m 8:49 / km
ahr:105 max:145

Tuesday Jan 21 #

10 AM

walking (with Kathy) 42:18 [2] 4.07 km (10:23 / km) +19m 10:09 / km
ahr:111 max:141

short walk to day so I could go to strength training with Carla.
12 PM

Strength (with Carla) 1:09:45 [4]
ahr:101 max:154

Program from Carla was to work on glutes and muscles for skiing:) Still have lots to do to get the basic core position right.

physio 7:00 [3]

Did physio as part of warm up for strength
1 PM

walking 25:10 [2] 2.15 km (11:43 / km) +18m 11:14 / km
ahr:114 max:143

walked home from SAIT (strength). Glutes quite sore after workout.

Monday Jan 20 #

10 AM

walking 2:07:18 [3] 7.96 km (16:00 / km) +69m 15:20 / km
ahr:95 max:180

Sunday Jan 19 #

10 AM

x-country skiing 5:15:27 [3] 28.72 km (10:59 / km) +154m 10:42 / km
ahr:109 max:187

6 PM

physio 10:00 [3]

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