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Training Log Archive: Norry X-C Loppet

In the 30 days ending Nov 30, 2007:

activity # timemileskm+m
  Downhill skiing6 23:00:00
  X-C skiing4 7:09:24 32.1(13:23) 51.66(8:19) 550
  Ski Walking2 3:21:13 16.8(11:59) 27.04(7:26) 100
  Weights4 3:10:00
  Walking3 2:25:00 7.77(18:40) 12.5(11:36)
  Running3 1:29:30 8.57(10:26) 13.8(6:29)
  cycling2 52:59 3.27 5.27
  Ice Skating/Hockey1 40:00
  Plometrics speed1 15
  Total21 42:08:21 68.52 110.27 650
averages - sleep:8 rhr:55 weight:106.9kg

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Friday Nov 30, 2007 #

X-C skiing 1:10:00 [3] 8.0 km (8:45 / km)
shoes: Fischer RCS SWE

ski with Laura and Layne - easy - do some technique work

Wednesday Nov 28, 2007 #

Downhill skiing 3:00:00 [3]

level 1

Tuesday Nov 27, 2007 #

Downhill skiing 3:00:00 [1]

downhill level 1

Monday Nov 26, 2007 #

Downhill skiing 3:00:00 [1]

level 1

Sunday Nov 25, 2007 #

Downhill skiing 6:00:00 [3]

Course CASI Day 2

Saturday Nov 24, 2007 #

Downhill skiing 6:00:00 [3]

CASI day 1 - skiing

Friday Nov 23, 2007 #

Downhill skiing 2:00:00 [3]

1st day on skiis, tried out rentals - deluxe - rossignol Bandit

awesome

cycling 35:00 [3]

did BFL interval 1,2,3,4

Plometrics speed 15 [4]
shoes: Asics 1110

did skips, side swipes, quickness drills on lines.

Thursday Nov 22, 2007 #

Weights (Upper body/core/ wrists) 1:00:00 [3]

did biceps, triceps, pushups on bench, back, forarms, badminton, abs

Tuesday Nov 20, 2007 #

Running (intervals) 35:00 [4] 4.8 km (7:17 / km)
weight:106.2kg shoes: Asics 1110

Run in the snow late at night, didn't feel good, tired and lazy, I think I will start to plan to take next week off and rest up a bit.

The diet is making a difference to my stamina.

Weights (Legs) 30:00 [3]

Squats with md ball, and then lunges with bacci balls, and calf raises
15,20,20

Saturday Nov 17, 2007 #

Ski Walking (classic) 2:44:40 [4] 24.14 km (6:49 / km) +100m 6:41 / km
weight:106.3kg shoes: Fischer RCS SWE

skied from great divide lake louise to end and back with Sharona, did loops on Sharona but she was very fast.

Also got upset at Lifesport group for not being friendly and saying thankyou.

good ski, slow at times since fresh snow, snow mobile tracks, but will get faster as year progresses, didn't push too hard at any one time but didn't take it easy either

2700 calories

Walking 1:00:00 [1] 5.0 km (12:00 / km)
shoes: Asics 1110

walk with Jonathan bowness to downtown and back.

Thursday Nov 15, 2007 #

cycling 17:59 [4] 5.27 km (3:25 / km)
weight:106.6kg

got mtn bike fixed, bike around Arbour lake
then parked and ran

Running 24:30 [5] 4.0 km (6:08 / km)
shoes: Asics 1110

ran around arbour lake did intervals, started with 2 hard 3 normal,

then graduated to bfl, level 1, 2, 3, 4, .. 1 2 3

Wednesday Nov 14, 2007 #

Weights (Upper body/core) 1:00:00 [4]
rhr:55 weight:106.5kg

basement, biceps, triceps, shoulders, pushups, back, squats, and 100 core sit ups

Tuesday Nov 13, 2007 #

Walking 45:00 [2] 4.0 km (11:15 / km)
shoes: Asics 1110

To Chapters and back

Monday Nov 12, 2007 #

X-C skiing (classic) 2:19:00 [4] 13.37 km (10:24 / km) +250m 9:30 / km
rhr:55 weight:106.5kg shoes: Fischer RCS SWE

1300cal
ski Louise again with Ray and Peter and Lou,

Carried, video camera, water and tripod (10lbs..)

to 6.5km.. was very slow and sticky at times, but great training, I kept heart rate down.. as much as possible

Sunday Nov 11, 2007 #

Ice Skating/Hockey (Skatin) 40:00 [2]
weight:106.5kg (rest day)

Skating at Clagary Saddledome!! WOW!

Met Catrina Le-May Doan!!! Got ball, and some other prizes.

Saturday Nov 10, 2007 #

X-C skiing 2:50:24 [5] 26.29 km (6:29 / km) +300m 6:08 / km

2800 calories

Lake louise first long ski day, drove out with Ray and CSC, but not a good idea, takes too long to get out,

skiing was okay, lots of fresh snow, used rock skiis didn't need to, crown skiis were good until they started to stick, then they were useles... So perhaps carry some fresh glide to put on them while out if wet,

skate was okay but balance is horrible, and hands are not coming up high enough, also perhaps poles are too long... need to fix.

MOST of all pushed too hard, since it is a 9km climb out and 9km back.. that was not fun when you only have one gear in skating, full out.. Need to work on technique and do it more...

NEED TO LOSE WEIGHT, eat small meals, do lifts and little cardio...

Friday Nov 9, 2007 #

Ski Walking 36:33 [4] 2.9 km (12:36 / km)

234 calories - 2 hill repeats at Nose Hill ski walk 7am
Cold

Thursday Nov 8, 2007 #

Walking (Around Arbour Lake Fast) 40:00 [3] 3.5 km (11:26 / km)
shoes: Asics 1110

Fast walk, didn't do workout early because of vehicle at Kal Tire, also feeling sore and not best time to do plyo's

Wednesday Nov 7, 2007 #

Running 30:00 [3] 5.0 km (6:00 / km)
weight:107.7kg shoes: Gel Keyano

2 x 30-45sec fast speed flat intervals, work to + 1 everyweek, either on skiis etc.

Tuesday Nov 6, 2007 #

Weights (HOME) 40:00 [3]
slept:8.0 weight:107.7kg

Did all upperbody and wrist exercises, worked on boxing bag and skipping to warm up.

Monday Nov 5, 2007 #

X-C skiing (classic - rock) 50:00 [3] 4.0 km (12:30 / km)
weight:108kg

Rock Skiing on grassy field by YMCA, work on technique, planting, very slow obiously, but good for technique, feeling winded already because of all the work, but it is early on.

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