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Training Log Archive: Norry X-C Loppet

In the 31 days ending Dec 31, 2006:

activity # timemileskm+m
  X-C skiing6 19:07:34 126.36(9:05) 203.35(5:39) 2147
  Weights4 3:55:00
  cycling3 3:00:00 58.64(3:04) 94.37(1:54)
  Running1 49:50 5.59(8:55) 9.0(5:32) 10
  Total11 26:52:24 190.59 306.72 2157
averages - sleep:8.4 rhr:58 weight:228.9kg

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Thursday Dec 21, 2006 #

cycling 1:00:00 [2] 20.0 mi (3:00 / mi)
ahr:120 max:140

Sunday Dec 17, 2006 #

X-C skiing long (blackfoot) 5:19:50 [4] 60.0 km (5:20 / km) +464m 5:08 / km
ahr:156 max:179 rhr:60 slept:6.0 weight:229kg shoes: Fischer RCS SWE

long and hard at first 25km... then slowed down, and last 10km were slow.. -12, got frost bite on hips.. elbow was very sore during last 10km so took it easy.

Need to rest it up.

Saturday Dec 16, 2006 #

Weights (Upper body) 45:00 [3]

Upper body higher reps, but did push till burn

cycling (indoor) 1:00:00 [3] 30.0 km (2:00 / km)
ahr:120 max:144

indoors at the ymca just to get some work in.

Thursday Dec 14, 2006 #

X-C skiing (classic) 2:07:00 [3] 20.35 km (6:14 / km) +125m 6:03 / km
ahr:145 max:175 slept:6.0 weight:229kg shoes: Fischer RCS SWE

Ski goldbar - with Nathan, nice and easy, did 10km of the flats out towards rundle, was freshly grooomed - amazing. cold in AM, wax VR series is great. Fluoro max worked very well.

Wednesday Dec 13, 2006 #

Weights (Lower body/core) 1:00:00 [3]
slept:8.0 weight:230kg

Lower body/Core ... did high reps.. start at 15,12,10,8,12,12

from now until race, light weights

X-C skiing intervals (HIlls/tempo) 1:00:00 [5] 15.0 km (4:00 / km) +200m 3:45 / km
ahr:165 max:180 slept:10.0 weight:230kg shoes: Fischer RCS SWE

Did hills at goldbar, and kept tempo skiing between hills, killed myself, did 10 repeats approx 2min each.. Dead after each one..

Good work

Monday Dec 11, 2006 #

Running 49:50 [3] 9.0 km (5:32 / km) +10m 5:30 / km
ahr:136 max:150 rhr:60 slept:8.0 weight:228kg shoes: Asics 1110

Ran around yellowbird two laps, amazing that heart rate was so low, I checked and it was on. Must be getting in good shape to be able to run with a low heart rate? keep checking.

Food and nutrition are horrible right now because of company that is over...

Saturday Dec 9, 2006 #

X-C skiing (Long and Slow) 5:49:44 [3] 63.0 km (5:33 / km) +509m 5:20 / km
ahr:144 max:170 rhr:56 slept:8.0 weight:228kg shoes: Fischer RCS SWE

Long ski - +3-5.. no rain, but had rained last three days!! IN PG at CNSC

klister worked great.. keep it for future use.. start universal red. By thumb.

double poled 90% of the time. Felt good when finished had more in me, but stopped. did two laps of large hills, no grip in track.

Need CT1 or CT3 poles..

got blisters from gloves.

Food.. stopped for 2 mins every 30 mins. primarily because 1 min for putting things in and out of camel back, other min for ski strap and get going again.. Need to fix and bring down to 1 min every 30. This is a great idea to slow it down and bring things down a bit and calm myself. after 2.5hrs. I stopped ate pasta and meat, was great to eat real food. Need to incorporate this into race some how.
Used cliff gels were great, make sure to use different ones and save caffeine ones for last 10-20km. Used 1 cliff bar at beginning, good idea for race aswell. drank endurathon at every stop. Used cliff bloks at end and they tasted great, but had some minor cramping after, need to retest theory.

Keep up the great work, flouro max was okay wax, need to get some LF and HF wax.

Friday Dec 8, 2006 #

Weights (Weights/cardio) 1:30:00 [3]
ahr:125 max:130 shoes: Asics 1110

30mins elipticle
1 hour weights upper body, core

Thursday Dec 7, 2006 #

X-C skiing (INtervals) 47:00 [5] 10.0 km (4:42 / km) +80m 4:31 / km
ahr:160 max:184 rhr:57 slept:6.0 weight:228kg shoes: Fischer RCS SWE

Prince George, Caledonia, wet/rain, intervals, klister....

Tuesday Dec 5, 2006 #

cycling (Indoor) 1:00:00 [2] 20.0 mi (3:00 / mi)
ahr:118 max:130 rhr:59 slept:9.0

YMCA bike, taking it easy since I feel I might have overtrained in the past few weeks, taking it lightly till I have a few good days under my belt.

Weights 40:00 [3]

Leg extensions, squat
ham extensions,ball
abs, back
calf raises standing

Friday Dec 1, 2006 #

X-C skiing long (classic) 4:04:00 [4] 35.0 km (6:58 / km) +769m 6:17 / km
ahr:143 max:170 slept:6.0 weight:229kg shoes: Fischer RCS SWE

Skied Kanaskis. Was amazing in the mountains.. groomed track.. unbelieveable.. skies were definately slow.. stop using cheap wax, just invest in good wax.. LF, HF.. etc..

The VR stayed on the entire 35km.. no slipping...

Got bagged on some laps.. especiall the 7km climb up over elk pass.. wow, that was something else. 2 moose, and a lot of climbing out of the track. DIdn't bring food, that killed me.. that's why I couldn't push any more.. Coming down was amazing!! Nice and easy and smooth down hill, loved it..

Need to eat better, camel back worked great to hold stff..

NK

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