Training Log Archive: Jon W

In the 7 days ending Nov 29, 2003:

activity

time

miles

Running

2:01:11

4.6

7.4

XC Skiing

55:30

6.71

(8:16)

10.8

(5:08)

Swimming

30:00

Total

3:26:41

11.31

18.2

1:25

0:00

Running (Treadmill) 30:10 [3]

Speed intervals

Running (Treadmill) 30:00 [4]

Hill intervals. Level 9, but had to slow it down to 5.5 pmh. I'll try level 8 next time.

XC Skiing (Classic) 55:30 [3] 10.8 km (5:08 / km)

6 Laps at COP. First skiing of the year, somewhat out of practice!

Running (Treadmill) 25:00 [3]

Steady workout

Swimming 30:00 [3]

Lengths at Shouldice Pool

Running (X-Country Race) 36:01 [4] 7.4 km (4:52 / km)

Great Race. Great Tactics. Ran so hard that I was sick at the end.