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Training Log Archive: grroes

In the 7 days ending Jan 12, 2008:

activity # timemileskm+m
  Running6 16:12:31 114.5(8:30) 184.27(5:17) 1365
  Classic XC Skiing1 2:52:55 24.0(7:12) 38.62(4:29)
  Strength Training5 1:20:00
  Biking5 1:20:00 17.0(4:42) 27.36(2:55) 100
  Backcountry XC skiing1 1:17:50 7.0(11:07) 11.27(6:55) 400
  Skate XC ski1 1:02:08 8.0(7:46) 12.88(4:50)
  Total7 24:05:24 170.5 274.39 1865

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Saturday Jan 12, 2008 #

Strength Training 5:00 [1]

80/40/40

Running 3:56:06 [2] 30.0 mi (7:52 / mi) +300m 7:38 / mi
shoes: Odyssey 4

North Douglas to mile 8 and to end of Thane. Felt strong for most of run.

Friday Jan 11, 2008 #

Running 2:05:00 [1] 12.0 mi (10:25 / mi)
shoes: odyssey 12

W/sled in valley.

Skate XC ski 1:02:08 [2] 8.0 mi (7:46 / mi)

campground loop x2; lake loop x1

Strength Training 5:00 [1]

80/40/40

Thursday Jan 10, 2008 #

Strength Training 5:00 [1]

80/40/40 situps/pushups/leg raises

Classic XC Skiing 2:52:55 [3] 24.0 mi (7:12 / mi)

6 loops on the new 4 mile lap at Eaglecrest. perfect conditions. sun. calm. new snow. fresh groomed. perfect wax (blue extra).

Biking 15:00 [1] 3.0 mi (5:00 / mi) +100m 4:32 / mi

commute

Wednesday Jan 9, 2008 #

Running 1:52:00 [1] 15.0 mi (7:28 / mi)
shoes: Odyssey 4

active recovery run in AM. Going to take PM off. Maybe getting sick??

Biking 15:00 [1] 3.0 mi (5:00 / mi)

commute

Tuesday Jan 8, 2008 #

Backcountry XC skiing hills 1:17:50 [2] 7.0 mi (11:07 / mi) +400m 9:27 / mi

up dan moller trail. great grip w/kicker skins going up. very icy and challenging coming down. 3 good falls. need some new snow.

Biking 15:00 [1] 3.0 mi (5:00 / mi)

commute

Running tempo 1:10:27 [3] 10.5 mi (6:43 / mi) +150m 6:25 / mi
shoes: asics nimbus

PM run to Thane C.G. and to Shannon's house. first 3 miles at good tempo pace. entire run in under 7:00 pace.

Monday Jan 7, 2008 #

Running 1:56:37 [2] 9.0 mi (12:57 / mi) +15m 12:53 / mi
shoes: odyssey 12

W/sled. 5 laps at campground. spent about 90 minutes running and 30 minutes tweaking sled.

Biking 15:00 [1] 3.0 mi (5:00 / mi)

commute

Running hills 1:12:49 [3] 8.0 mi (9:06 / mi) +650m 7:16 / mi
shoes: odyssey 12

up to dan moeller ski bowl at night. very slow trail, freshly groomed and loose. 44 min up / 26 min down.

Strength Training 5:00 [1]

push ups, sit ups, leg raises 40/80/40

Sunday Jan 6, 2008 #

Running long 3:20:07 [2] 25.0 mi (8:00 / mi) +200m 7:49 / mi
shoes: NB 891

North Douglas to end of road. 32 degrees, icy, 1/2" new snow.

Running 17:14 [1] 2.0 mi (8:37 / mi) +50m 8:00 / mi
shoes: Odyssey 4

commute to gym and back. very icy

Biking 20:00 [1] 5.0 mi (4:00 / mi)

warm up on stationary bike at gym

Strength Training 1:00:00 [2]

12 lifts at gym. upper and lower body. 3 sets of 12 reps for each lift.

Running 22:11 [2] 3.0 mi (7:24 / mi)
shoes: Odyssey 4

on treadmill at gym. middle mile @ 6:15 pace. Nice to loosen up legs for a bit after a 5+ hour day of slow/steady training.

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