Monday Dec 31 |
 | running road/trails warm up/down 24:00 [1] 4 km (6:00 / km) +15m 5:53 / km | |
| shoes: salomon |
| early morning "inviorare " in King City on a 3-4 cm new fresh layer of snow. very nice morning |
| gym ex & stretching 6:00 [1] | |
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| x-country skiing 1:02:00 [1] 11 km (5:38 / km) +70m 5:28 / km | |
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| classic at Albions Hill. good conditions and nice weather |
| x-country skiing 46:00 [2] 9 km (5:07 / km) +60m 4:57 / km | |
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| at a higher pace |
| Note | |
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| in 2007 i did 335.9h of training. probably the most i ever did ( anyway the most since i moved to Canada in '98).distance wise the 5th spot (2835 k -biking not counting ). I am glad that i increased my gym ex. to 6% from maybe 2 % before. of course my injury time decreased a lot, since i used to be extremely lazy in doing things.now i am almost lazy |
| Note | |
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| this month i reached 42h of training . the most ever ( i do not recall to be over 34h per month before ) |
Sunday Dec 30 |
| x-country skiing 1:43:00 [2] 25 km (4:07 / km) +180m 3:59 / km | |
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| classic/skating 60/40% at Mansfield doing more testing. very good conditions there today |
| Unspecified 43:00 [2] 3.5 km (12:17 / km) | |
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| testing the snow shoe 'course' for winter adv race |
| gym ex & stretching 4:00 [1] | |
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Saturday Dec 29 |
| Unspecified 45:00 [1] *** 3.5 km (12:51 / km) +60m 11:51 / km | |
| shoes: Olway |
| map checking with Hammer for the WRE. more time spent there, however only 45' to be counted as activity |
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| C • WRE 4 |
| orienteering 40:00 [3] *** 4.5 km (8:53 / km) +50m 8:25 / km | |
| shoes: Olway |
| went for a run in the same area and enjoyed it |
| x-country skiing 47:00 [1] 7.5 km (6:16 / km) +40m 6:06 / km | |
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| end up going to HF. poor conditions for half of the way, and let's say.. OK for the other half. |
Friday Dec 28 |
| x-country skiing 37:00 [1] 7 km (5:17 / km) +50m 5:06 / km | |
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| in Schneider W. classic and quite fast conditions. almost dark as i had to work today too |
| running road/trails 36:00 [1] 6 km (6:00 / km) +60m 5:43 / km | |
| shoes: Saucony |
| right after ski. dark |
| gym ex & stretching 5:00 [1] | |
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Thursday Dec 27 |
| running road/trails warm up/down 50:00 [2] 8 km (6:15 / km) +25m 6:09 / km | |
| shoes: Saucony |
| warm-up/down and between intervals |
| running road/trails intervals 20:00 [4] 5 km (4:00 / km) +30m 3:53 / km | |
| shoes: Saucony |
| 10*2min |
| gym ex & stretching 4:00 [1] | |
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Wednesday Dec 26 |
| Unspecified 1:10:00 [1] 6 km (11:40 / km) | |
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| minor map updates and snowshoeing at Mansfield |
| x-country skiing 1:40:00 [2] 19.5 km (5:08 / km) +130m 4:58 / km | |
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| about 90% classic skiing |
Tuesday Dec 25 |
| running road/trails warm up/down 20:00 [1] 3.5 km (5:43 / km) +15m 5:36 / km | |
| weight:141lbs shoes: Saucony |
| some bad head ache last nite, made me get up early and try to shake it |
| x-country skiing 34:00 [1] 6 km (5:40 / km) +35m 5:30 / km | |
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| in Schneider W |
| running road/trails 36:00 [1] 5.5 km (6:33 / km) +30m 6:22 / km | |
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| w/ Tiberiu |
Monday Dec 24 |
| biking (indoor) 22:00 [1] | |
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| worth of 8 k |
| gym ex & stretching 9:00 [1] | |
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| running road/trails 42:00 [2] 7.5 km (5:36 / km) +125m 5:10 / km | |
| ahr:125 max:140 |
| few laps at Monarch woods . tough running on tossed snow covered by a thin layer of fresh snow. |
| x-country skiing 31:00 [2] 5.5 km (5:38 / km) +30m 5:29 / km | |
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| in Schneider woods late in the afternoon |
Sunday Dec 23 |
| running road/trails 44:00 [2] 8.5 km (5:11 / km) +30m 5:05 / km | |
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| on roads towards Horror Hill ( went half way ).rain, drizzle, wind |
| running road/trails tempo 40:00 [4] 9.5 km (4:13 / km) +50m 4:06 / km | |
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| 4*10 min with ave HR=154 |
| gym ex & stretching 6:00 [1] | |
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| biking (indoor) 17:00 [1] | |
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| worth of 6 k, just an easy spin in the afternoon |
Saturday Dec 22 |
| biking (indoor) 40:00 [1] | |
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| worth of 14k, while watching 3rd period and a win for the Leafs |
| gym ex & stretching 5:00 [1] | |
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Friday Dec 21 |
| running road/trails 52:00 [2] 9 km (5:47 / km) +25m 5:42 / km | |
| shoes: Saucony |
| to & from the bank |
| gym ex & stretching 8:00 [1] | |
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Thursday Dec 20 |
| running road/trails warm up/down 54:00 [1] 8.5 km (6:21 / km) +25m 6:16 / km | |
| shoes: Saucony |
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| running road/trails intervals 20:00 [4] 5 km (4:00 / km) +100m 3:38 / km | |
| shoes: Saucony |
| Christmas minuters near Economical I. |
| gym ex & stretching 5:00 [1] | |
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Wednesday Dec 19 |
| x-country skiing 47:00 [3] 7 km (6:43 / km) +60m 6:26 / km | |
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| with L & Zs at HF (one loop at about 12.01..yay) on a wet snow.good work out |
| biking (indoor) 23:00 [1] | |
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| worth of 8 k |
| gym ex & stretching 8:00 [1] | |
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Tuesday Dec 18 |
| x-country skiing 47:00 [2] 7 km (6:43 / km) +70m 6:24 / km | |
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| stopped at Hilton Falls on the way back from work with intentions to go easy. met Laszlo & Zs there and my intentions slightly changed. Nice trails |
| running road/trails warm up/down 36:00 [1] 5.4 km (6:40 / km) +10m 6:36 / km | |
| shoes: Saucony |
| half outside , half indoor |
| running road/trails intervals (indoor) 21:00 [4] 5.6 km (3:45 / km) | |
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| 7*3 min, w/60" off , faster on the back stride. ~800m each and 250 or so, fast (maybe level 5 ..but.. next time) |
Monday Dec 17 |
| Unspecified 4:00 [1] | |
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| another snowshovelling early morning |
| x-country skiing (classic) 47:00 [1] 6.5 km (7:14 / km) +25m 7:06 / km | |
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| in Schneider woods. got dark half way thru |
| running road/trails 23:00 [2] 4.5 km (5:07 / km) +30m 4:57 / km | |
| ahr:120 shoes: salomon |
| after ski |
Sunday Dec 16 |
| gym ex & stretching 10:00 [1] | |
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| Unspecified 30:00 [1] | |
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| about 15 min of work out (snowshovelling) where HR was up in zone 1. might have to add later some more time the way snow is coming down.
added another 15 in the afternoon. |
| running road/trails 1:43:00 [1] 13.5 km (7:38 / km) +80m 7:25 / km | |
| shoes: salomon |
| ankle deep snow (more or less) . good run to Monarch woods |
Saturday Dec 15 |
| biking (indoor) 23:00 [1] | |
| (rest day) |
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Friday Dec 14 |
| running road/trails 42:00 [2] 7 km (6:00 / km) +40m 5:50 / km | |
| shoes: Saucony |
| managed to squeeze a run before Christmas party.quite cold |
| gym ex & stretching 4:00 [1] | |
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Thursday Dec 13 |
| running road/trails warm up/down 54:00 [1] 8.3 km (6:30 / km) +20m 6:26 / km | |
| shoes: Saucony |
| 27 min outdoor, rest indoor..hmm exactly half and half.. |
| gym ex & stretching 5:00 [1] | |
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| running road/trails intervals (indoor track) 19:00 [3] 5.2 km (3:39 / km) | |
| shoes: Nike |
| 8*2min+1/2lap faster ( ~650/660m) (~2.22-2.24/repeat).Felt pretty good |
Wednesday Dec 12 |
| gym ex & stretching 7:00 [1] | |
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| eliptical trainer 56:00 [1] 7 km (8:00 / km) | |
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| while watching 'B ultimatum'. throat bothered me again today |
Tuesday Dec 11 |
| running road/trails warm up/down 53:00 [1] 7.5 km (7:04 / km) | |
| shoes: Saucony |
| warm up out door, cool down indoor , and also in between intervals |
| running road/trails intervals (indoor track) 13:06 [4] 3.6 km (3:38 / km) | |
| shoes: Nike |
| 11* 1 min (~275m), plus 10 strides~60 m |
| running road/trails race 2:54 [5] 0.9 km (3:13 / km) | |
| shoes: Nike |
| test run ~ 900 m (4 laps indoor). tough, eh ? |
Monday Dec 10 |
| biking (indoor) 55:00 [1] | |
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| while start planning for the winter event. biking worth of 20 k |
| gym ex & stretching 7:00 [1] | |
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Sunday Dec 9 |
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| Event: Wine-O Chase (THOMASS)
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| orienteering race 54:00 [4] *** 7 km (7:43 / km) +40m 7:30 / km | |
| shoes: Olway |
| Thomass event. good crowd on a nice course by hammer. missed second last control ( about 45" or so) and end up 6th after leading a group there. about 40 sec behind winner-Laszlo. Stars did a good job. |
| Unspecified 35:00 [1] *** 2.5 km (14:00 / km) +40m 12:58 / km | |
| shoes: Olway |
| includes 7-8 min of warm up before race and the rest is a training with several Stars members on a contours only map. good. really cool down , since toes almost freezing |
| x-country skiing 1:18:00 [1] 12.5 km (6:14 / km) +140m 5:55 / km | |
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| after event went to Mansfield to check the area for the jan winter adv race and ski-o |
Friday Dec 7 |
| running road/trails 1:02:00 [2] 10 km (6:12 / km) +60m 6:01 / km | |
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| evening run, majority on snow covered trails , making for a good ankle-workout. |
Thursday Dec 6 |
| running road/trails warm up/down 42:00 [2] 7.5 km (5:36 / km) | |
| shoes: Nike |
| about 8 min of those were at intens. lev 1 , in between intervals |
| running road/trails intervals 22:00 [4] 6 km (3:40 / km) | |
| shoes: Nike |
| 11* 2 min at cruising pace |
Wednesday Dec 5 |
| eliptical trainer (indoor) 20:00 [1] 2.5 km (8:00 / km) | |
| (rest day) |
| before going to say HB to Emma. |
Tuesday Dec 4 |
| running road/trails warm up/down 30:00 [1] 5 km (6:00 / km) | |
| shoes: Nike |
| warm-up/down , in between repeats etc -outdoor/indoor |
| running road/trails 15:00 [3] 3 km (5:00 / km) | |
| shoes: Nike |
| part of the "usual" warm up at practices with TC |
| running road/trails intervals (indoor track) 21:00 [5] 6 km (3:30 / km) | |
| shoes: Nike |
| some 10*~70" for a 340m-indoor, plus 2*4 min @~1050m , plus 10*60 m strides |
| gym ex & stretching 4:00 [1] | |
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Monday Dec 3 |
| running road/trails warm up/down 13:00 [1] 2 km (6:30 / km) | |
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| wintery conditions, but felt good once outside with my O shoes, really felt like running in the woods ( crusted snow, soft snow, icy surfaces etc) |
| running road/trails tempo 24:00 [3] 4 km (6:00 / km) +40m 5:43 / km | |
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| my 4.2 k loop (under powerline in Forest Heights ) done in 23.55. with wind felt like minus 12 ° C ) |
| biking (indoor) 13:00 [2] | |
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| worth of 7 k on level 3 |
| Unspecified 5:00 [1] | |
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| at least another 5 min of shoveling snow. soon to take the skis out. |
Sunday Dec 2 |
| Unspecified warm up/down 18:00 [1] | |
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| shoveling snow. a bit more time actually there, but 18' as exercise |
| running road/trails long 1:34:00 [2] 13 km (7:14 / km) +60m 7:04 / km | |
| ahr:127 shoes: salomon |
| running in ankle (and above)deep snow. sometimes intensity level was 3 based on my HRM |
| gym ex & stretching 4:00 [1] | |
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