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Training Log Archive: Norry X-C Loppet

In the 28 days ending Feb 28, 2007:

activity # timemileskm+m
  X-C skiing10 21:48:35 143.86(9:06) 231.52(5:39) 2240
  Ski Walking2 5:15:00 17.09(18:26) 27.5(11:27) 150
  Weights5 5:10:00
  Gym Cardio3 2:30:00
  cycling1 40:00
  Total15 35:23:35 160.95 259.02 2390
averages - sleep:7

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Wednesday Feb 28, 2007 #

X-C skiing (classic) 1:03:00 [4] 14.0 km (4:30 / km) +20m 4:28 / km
ahr:160 max:185 shoes: Fischer RCS SWE

skiing in Sweden with per, jeanette dad, and me out on a road that was pretty flat with some hills here an there, In falun!! felt okay, but still a bit jet lagged

Monday Feb 26, 2007 #

X-C skiing (classic) 1:10:00 [3] 14.0 km (5:00 / km) +70m 4:53 / km
ahr:150 max:160 shoes: Fischer RCS SWE

skiing in falun at stångtjärn

was nice and skied alone, drove pers volvo,

it was very fast, and nice, not that good track

Ski Walking (walking per) 45:00 [3] 5.5 km (8:11 / km) +50m 7:50 / km
ahr:110 max:120 shoes: Asics 1110

walk per to work

Saturday Feb 24, 2007 #

Note

dead from my flight didnät sleep at all the entire flight-train etc

Friday Feb 23, 2007 #

Note

fly to sweden

Thursday Feb 22, 2007 #

X-C skiing (classic) 3:10:00 [3] 38.0 km (5:00 / km) +300m 4:49 / km
ahr:150 max:185 shoes: Fischer RCS SWE

at blackfoot with nathan, last ski before going to sweden

Tuesday Feb 20, 2007 #

X-C skiing (classic) 2:07:00 [4] 24.0 km (5:18 / km) +200m 5:05 / km
ahr:150 max:175 shoes: Fischer RCS SWE

blackfoot, icy/klister. very slow with cerax, it sucks. don't use it.

klister sucks aswell...

use hardwax if possible.

Monday Feb 19, 2007 #

cycling (indoor) 40:00 [3]
ahr:120 max:130

Ymca cycling 10min warmup, 30min after weights

Weights (Upper body/CORE/elbow) 1:00:00 [3]

did 3x12,10,10 upperbody on all muscle groups
did core, did elbow

Sunday Feb 18, 2007 #

Ski Walking (ski walking) 4:30:00 [2] 22.0 km (12:16 / km) +100m 12:00 / km
ahr:111 max:140

walk with nathan from snowvalley to downtown have coffee and walk back. Break not included in time, this is only walking time.

Was sore by end and was a good low intensity workout.

Wednesday Feb 14, 2007 #

X-C skiing (classic) 3:35:35 [4] 37.13 km (5:48 / km) +700m 5:18 / km
ahr:153 max:175 shoes: Fischer RCS SWE

canmore nordic long ski great conditions, no fuel just water and cliff gels , need more fuel, try carrying bars.

Tuesday Feb 13, 2007 #

X-C skiing (classic) 2:42:00 [5] 25.0 km (6:29 / km) +400m 6:00 / km
ahr:161 max:183 shoes: Fischer RCS SWE

canmore, 10cm fresh snow, very slow, pushing on downhills

very tough, endurathon is garbage, don't use anymore.

Monday Feb 12, 2007 #

Gym Cardio (elip/bike) 40:00 [3]
ahr:130

elip 10mins, weights, then elip 20, and bike 10

Weights (core/lowerbody/elbow) 1:00:00 [3]

core, lower body, elbow, calgary

Friday Feb 9, 2007 #

Gym Cardio (elipticle) 1:00:00 [3]
ahr:130 max:145

ymca

Weights (Upper body/CORE/elbow) 1:00:00 [3]

upper body, core, elbow

Thursday Feb 8, 2007 #

X-C skiing (classic bush) 2:10:00 [2] 15.0 km (8:40 / km) +10m 8:38 / km

classic to terwilligar and back on rock skiis, nice and easy, tons of snow.

crossed 10 streets...

Was fun

Tuesday Feb 6, 2007 #

Weights (Lower body/core/elbow) 1:00:00 [3]

lower body core and elbow

Gym Cardio (cycling) 50:00 [3]
ahr:120 max:140

cycling at the Y 30 mins first then 20 later

Saturday Feb 3, 2007 #

X-C skiing (classic) 3:28:00 [5] 37.71 km (5:31 / km) +400m 5:14 / km
ahr:160 max:184 shoes: Fischer RCS SWE

blackfoo
4200 calories
very slow, but the rex blue worked it's majic as much as it could.

I NEED TO SLOW DOWN AT THE BEGINNING, STart out at 14k/hr, slow down to 8km/hr in last hour

No solid food reccommended, stomach felt like crap, and no snickers! That was crap! Also perhaps go back to endurathon??? tough to decide.

Friday Feb 2, 2007 #

X-C skiing (classic) 1:22:00 [4] 14.92 km (5:30 / km) +40m 5:25 / km
ahr:158 max:182 slept:7.0 shoes: Fischer RCS SWE

skied at SWC- closed at 5:00 so had to leave,

dangerously slow on fluoros at low humidity! DONT USE FLUOROS IN COLD AND LOW HUMID.

trying rex race for tomorrow morning.

Thursday Feb 1, 2007 #

X-C skiing (classic) 1:01:00 [5] 11.76 km (5:11 / km) +100m 4:59 / km
ahr:155 max:183 shoes: Fischer RCS SWE

goldbar, very slow and sticky, new poles, arm still sore

iced arm

don't use flouro's in fresh snow or cold weather try normal wax.

Weights (upperbody/core/elbow) 1:10:00 [3]

upper body easy on triceps
core
elbow

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