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Training Log Archive: Norry X-C Loppet

In the 31 days ending Jan 31, 2008:

activity # timemileskm+m
  X-C skiing11 26:36:00 117.51 189.12 1550
  Downhill skiing4 13:00:00
  Walking5 5:40:00 6.21 10.0
  Weights5 4:25:00
  Ice Skating/Hockey1 1:45:00
  Gym Cardio1 31:50
  Total20 51:57:50 123.73 199.12 1550
averages - sleep:6 weight:241.4kg

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Thursday Jan 31, 2008 #

Weights (upper/core/plyo) 1:15:00 [4]

did 15 mins on bike then 45mi of weights, 4 sets of all upper body, then did core and plyos

Saturday Jan 26, 2008 #

X-C skiing (classic) 2:10:00 [4] 25.0 km (5:12 / km)
shoes: Fischer RCS SWE

Jasper from Edith Cavell to Athabasca falls, walked and checked it out, got back on and skied back.

was great conditions, only 2 people, 10km out and 10 km back.. pretty neat.

This was off week and taking it slow

Friday Jan 25, 2008 #

Downhill skiing (Jasper) 2:00:00 [2]

Marmot with SNC group was fun, but boring after a few runs, got free passes

Downhill skiing (Jasper) 2:00:00 [2]

Marmot with SNC group was fun, but boring after a few runs, got free passes

Wednesday Jan 23, 2008 #

X-C skiing (classic) 1:00:00 [4] 8.0 km (7:30 / km)
shoes: Fischer RCS SWE

canmore after worldcup did classic balance and some hills and sprint work

Walking (worldcup) 2:00:00 [3]

worldcup volunteer today was sprints, walked up and down, lots.. was out all day on fet.

Tuesday Jan 22, 2008 #

X-C skiing (classic) 1:00:00 [3] 10.0 km (6:00 / km)
shoes: Fischer RCS SWE

canmore balance and worlcup loop, amazing at how they tuck the entire course... unbelieveable.

Walking (worldcup) 2:00:00 [3] 10.0 km (12:00 / km)

world cup volunteer from 7am to 3pm and then at night again.

Saturday Jan 19, 2008 #

X-C skiing long (classic) 4:00:00 [4] 43.5 km (5:31 / km) +500m 5:13 / km
slept:6.0 shoes: Fischer RCS SWE

Canmore - Saturday - worldcup athletes were there... Awesome.

Skied Up and back on banff trail, conditions were amazing, then did that loop again, but came back on high line trail was tough wax wearing out in fresh snow, so need to try rode -2-0 that is what people were using. Also spread the zone to larger area, skied that loop to base and then came back up again to banff trail went to highline again and then came back to banffe trail to end and back to stadium and returned to do part of banff trail loop to finish off distance and time.

Hydration was great, cliff bar was okay,1 gel, 1.5 L gatorade total, had sharkies, and 2 enervit.

Condidtions worsened a ton after and got windy, no tracks etc..

Thursday Jan 17, 2008 #

Downhill skiing (cop) 2:00:00 [2]

skied COP was nice with Sharona, Josh, Laura, Heidi and mom, Mohammed, Alex,and emily, wow.. fun night and sharona got her turns down on new skiis!! Cool!!

Walking 1:00:00 [3]

did calendars at 6am with Josh and Mohammed great workout.

Wednesday Jan 16, 2008 #

X-C skiing (teaching) 1:40:00 [3] 10.0 km (10:00 / km)
weight:240kg shoes: Fischer RCS SWE

teach ski fit program at COP

X-C skiing (teach) 1:30:00 [3]
shoes: Fischer RCS SWE

school group teaching and soccer using one foot, was great balance hour

X-C skiing (NCCP) 1:30:00 [3]

NCCP teaching course at COP did classic teaching and balance drills and downhills on one foot

Tuesday Jan 15, 2008 #

X-C skiing (classic) 30:00 [3]
weight:240kg shoes: Fischer RCS SWE

teaching cop basic, watching and showing

Downhill skiing (cop) 1:00:00 [3]

cop teach chia very icy , skiis performed amazing.

Monday Jan 14, 2008 #

X-C skiing (classic) 2:20:00 [3] 10.0 km (14:00 / km)
shoes: Fischer RCS SWE

lessons at COP, balance drills with Stan and Heather after this. Was good exercise and not too hard except some hills.

Sunday Jan 13, 2008 #

X-C skiing (classic and skate) 3:00:00 [4] 10.0 km (18:00 / km) +100m 17:09 / km
weight:240kg shoes: Fischer RCS SWE

NCCP class, did balance drills, some hills, some striding etc..

was great and felt bagged after.

Saturday Jan 12, 2008 #

X-C skiing (classic) 4:16:00 [4] 36.62 km (6:59 / km) +300m 6:43 / km
weight:240kg shoes: Fischer RCS SWE

lake louise, first did castle mountian no track for 17km, in slow snow and snow mobile track, then did morranie lake road up to turn around wow what a view and back, again very slow- new snow and cold hard crystals..

but good time for that distance goal was 35, did 37

Friday Jan 11, 2008 #

Weights (lower body/plyos) 45:00 [4]

did lower body , then some side quickenss plyos, shot bball for 10 mins,

did core aswell

Gym Cardio (cycling indoors) 31:50 [3]

indoor cycling at cop, with 2 intervals.

Walking (with pack) 20:00 [1]

walk around bolck with 30lb pack.

Thursday Jan 10, 2008 #

Walking 20:00 [1]

walk with pack around block

Wednesday Jan 9, 2008 #

Downhill skiing (sunshine) 6:00:00 [3]

skied sunshine did lots of skating and walking on flats, was tired at end of day, long long day of sking, legs were burnt out.

Was fun, rocks etc..

Tuesday Jan 8, 2008 #

X-C skiing (balance and speed) 30:00 [5] 5.0 km (6:00 / km) +100m 5:27 / km
weight:242kg shoes: Fischer RCS SWE

at COP, did balance drills, one ski, strides, double poling with crunch, long strides. was tough, balanced on downhills..

good work and difficult

Weights (upperbody) 45:00 [3]

did upper body all parts including wrists, pushups for chest.

Did plyos on jump bar up and down,
did core and back aswell

Saturday Jan 5, 2008 #

X-C skiing (classic) 3:10:00 [4] 31.0 km (6:08 / km) +550m 5:38 / km
weight:242kg shoes: Fischer RCS SWE

ski canmore - did banff trail loop twice then added in one complete extra inner loop of banff flats

was difficult, did weights day before didn't feel high energy, was tough to ski the last 30 minutes... but hydration was great, kept drinking lots of fluids. - gatorade and other drinks, had choclate and enervit, perhaps keep trying with enervit.

was snowing, conditions were very slow, snow in track not fast.

Friday Jan 4, 2008 #

Weights (lower body) 45:00 [3]

legs and core and back at COP

Wednesday Jan 2, 2008 #

Weights (upper body) 55:00 [3]

did upper body and core


Tuesday Jan 1, 2008 #

Ice Skating/Hockey (bowness skate/ arbour) 1:45:00 [2]

skated at bowness with josh and jaden and sharona,

went to arbour lake, skated with Laura and then drills with Sharona,

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