Saturday Jan 31 |
 | Skiing 50:00 [2] | |
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| Easy ski with Sudden at Chedoken holmen. |
Friday Jan 30 |
| Running 30:00 [3] | |
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| Running at 5 am! Why? I'm not really sure. Went to sleep after the run. |
Wednesday Jan 28 |
| Orienteering 50:00 [4] | |
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| W*A*R #2 at King's Forest in really deep snow. Tough work. Snoop 1st, Hammer 2nd. |
Monday Jan 26 |
| Running 1:05:00 [2] | |
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| Short Dundas in v. cold morning with Tarno (S=6.5) |
Sunday Jan 25 |
| MTB 30:00 [2] | |
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| Easy indoor bike and stretching (S=8.0, 57.0) |
Saturday Jan 24 |
| Adventure Race 4:30:00 [3] | |
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| Salomon Winter Adventure Race with Snoop and Tarno. -18C, -29C with windchill and minus way %%^$%$# too much on the bike. Frost bite on nose and five fingers. Passed out twice at end of last bike. Over 3 hours of snowshoeing and we broke trail from start to finish. A really tough race but navigationally straight forward. (S=7.0)
1) EAS Hammer, 2)Simon River Sports, 3)Salomon |
Friday Jan 23 |
| Note | |
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| Rest Day (S=6.5) |
Thursday Jan 22 |
| Skiing 40:00 [2] | |
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| Easy ski with Tarno and Churchill practising deep snow marathon skating (S=8.5) |
Wednesday Jan 21 |
| Running 50:00 [2] | |
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| Warm-up and cool down (just made it home before bonking). |
| Running 30:00 [5] | |
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| Intervals with Sudden and Snoop. Double figure 8 loop at Chedoke (sno pulsning). 8:50, 8:40, 8:53.
Snoop was in a league of his own running sub 7:45! Very tired afterwards but much better than two weeks ago (S=8.0). |
Tuesday Jan 20 |
| Skiing 1:05:00 [2] | |
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| Easy ski at Chedoke's Hollow with Snoop (10 loops), picked it up for loop#5 and 6. (S=8.0) |
Monday Jan 19 |
| Running 1:00:00 [3] | |
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| Short Dundas with Tarno. Legs heavy. Tired in the afternoon. Cancelled my ski with Snoop. Need more rest. (S=7.5) |
Sunday Jan 18 |
| Running 20:00 [2] | |
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| Warm-up at Vivian with Sudden, Snoop, and Zsa Zsa. (S=8.0) |
| Orienteering 1:05:00 [4] | |
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| THOMASS at Vivian. A little rusty and lacked toughness in thicker woods. Didn't use a map case and the map disintegrated late in the race so I followed Sudden instead. Snoop won by about 3 minutes.
1) Snoop, 2) Sudden, 3) Hammer, 4) The Duke. |
Saturday Jan 17 |
| Snowshoeing 1:00:00 [3] | |
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| Snowshoe at Chedoke's Hollow with Snoop and Tarno. Great work-out on the Cleveland Rocks loop. |
| Skiing 1:00:00 [3] | |
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| Skate ski at Chedoke's Hollow with Snoop and Tarno. Fell on the 'big hill' and landed on my head. That was voted most painful elimination of the day. Indeed. |
| Snowshoeing 45:00 [1] | |
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| Snowshoe at Chedoke's Hollow with Etoile. |
Friday Jan 16 |
| Skiing 1:10:00 [2] | |
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| Skate ski and track setting at Chedoke's Hollow with Snoop. Deep snow but we'll have a good loop by end of Saturday. Knee a little sore but OK. |
Thursday Jan 15 |
| Skiing 1:05:00 [2] | |
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| Easy skate ski at Westdale Ravine Trail with Tarno. Knee hurt a little late in the ski. |
| Running 35:00 [5] | |
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| Sno-pulsning intervals with theRock and Snoop.
3x9.5 with 3.5min rest. Legs burning. |
| Running 15:00 [1] | |
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| Snowshoe with Emmanator, Etoile and Mama and Papa. Did intervals up and down the slopes with long rests between - Westdale Ravine Trails. -28C with the windchill! |
| Running 35:00 [2] | |
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| Warm-up, cool down |
Wednesday Jan 14 |
| Weights 40:00 [2] | |
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| Strength workout. Too cold to go outside with the wind. |
Tuesday Jan 13 |
| Note | |
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| Rest day. Will have to email Spike shortly about his analysis of my training on his O-blog. |
Monday Jan 12 |
| Running 1:05:00 [2] | |
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| Short Dundas with Almageddon and Tarno in snow! Spencer was flooded so we all got soakers. Brrr |
| Weights 30:00 [2] | |
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| Super 17. Wanted to go skiing but had to work tonight. |
Sunday Jan 11 |
| Orienteering 1:15:00 [2] | |
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| Dundas Valley orienteering (includes warm-up with theRock). |
Saturday Jan 10 |
| Running 1:50:00 [2] | |
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| Easy run (trail, woods, and some roads) with Sudden. Westdale-Chedoke-Ainslie Wood-Filman-Iroquoia-Chedoke-Westdale. Great run. But cold! |
Thursday Jan 8 |
| Running 1:10:00 [2] | |
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| Westdale to Chedoke and back (warm-up/cool down). |
| Running 45:00 [4] | |
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| Fransson's Interval Training with Sudden and theRock. I died big time on loop#3 of 6.
(~3 min/loop) 1,2,3,3,2,1 loops.
Sudden ran very well. I got home and fell asleep. |
Wednesday Jan 7 |
| MTB 45:00 [1] | |
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| Easy indoor MTB (reading while biking - call it a 1 for intensity). |
Monday Jan 5 |
| Running 1:05:00 [2] | |
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| Short Dundas with Tarno. A little slower than normal given the wind, ice and snow (too little to ski still). |
Sunday Jan 4 |
| Running 50:00 [5] | |
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| The "Cleveland Rocks" and "Ron Lowry" Intervals at Chedoke with Sudden.
CR: 4 x 7 with 3 rest [7.11, 7.07, 7.03, 6.54]
RL: 2 x 3 with 2 rest [3.02, 3.11] |
| Running 55:00 [2] | |
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| Warm-up and cool down with Sudden. |
Saturday Jan 3 |
| Running 1:50:00 [3] | |
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| Around the Bay mega extended loop (with Sydenham Bruce Trail section). +12C warm, wet and muddy.
With Tarno and Almageddon. |
Friday Jan 2 |
| Skiing 2:40:00 [2] | |
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| Skate ski (and some double poling) at Duntroon with Emmanator, Etoile, Sudden, Isak, SuddenFru, Stace, and the Czech Ho! Concentrated on technique. Knees sore. |
Thursday Jan 1 |
| Skiing 3:00:00 [3] | |
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| Skate skiing at Duntroon. First skiing of the season (with Almageddon, Etoile, Emmanator, and Sudden). Right knee very sore while climbing. Bonked on the last loop with Hans. OK conditions. |