Training Log Archive: Adrocopter

running long (snowy dirt roads) 2:00:00 [2] 11.0 mi (10:55 / mi) +400m 9:48 / mi

ice skating (shovelling + tag + 88) 1:05:00 [2] 2.0 mi (32:30 / mi)

running intervals 50:00 [3] 5.0 mi (10:00 / mi) +140m 9:12 / mi

strength (wood and gravel work) 40:00 [2]

running hills 55:00 [2] 5.0 mi (11:00 / mi) +130m 10:11 / mi

rollerblading intervals (double poling) 10:00 [3] 1.8 mi (5:33 / mi) +16m 5:24 / mi

running race (flat road 5km) 17:20 [5] 5.0 km (3:28 / km) +10m 3:26 / km

running warm up/down 30:00 [2] 2.5 mi (12:00 / mi) +10m 11:51 / mi

strength (wood work) 45:00 [3]

rollerblading hills (double poling) 30:00 [3] 3.0 mi (10:00 / mi) +80m 9:14 / mi

running intervals (with poles) 50:00 [4] 4.5 mi (11:07 / mi) +140m 10:08 / mi

ice skating tempo (figure 8's and laps) 35:00 [2] 3.0 mi (11:40 / mi)

running hills 50:00 [2] 4.5 mi (11:07 / mi) +220m 9:39 / mi

skate skiing tempo 30:00 [3] 2.0 mi (15:00 / mi) +15m 14:39 / mi

strength (weightroom) 25:00 [3]

running hills 45:00 [2] 4.0 mi (11:15 / mi) +100m 10:26 / mi

walking hills (commute w/ skis) 45:00 [1] 2.0 mi (22:30 / mi) +110m 19:13 / mi

skate skiing tempo (on snow!!) 35:00 [3] 3.0 km (11:40 / km)

ice skating long (on our pond) 1:40:00 [2] 5.0 mi (20:00 / mi)

walking long (w/ backpack) 6:00:00 [1] 5.0 mi (1:12:00 / mi) +500m 54:56 / mi

running hills (w/ poles) 50:00 [4] 4.0 mi (12:30 / mi) +180m 10:58 / mi

strength (weight room) 30:00 [3]

walking warm up/down (w/ backpack) 50:00 [1] 2.0 mi (25:00 / mi) +40m 23:32 / mi

walking hills (commute) 50:00 [1] 3.0 mi (16:40 / mi) +110m 14:58 / mi
(rest day)

running warm up/down 40:00 [2] 4.0 mi (10:00 / mi) +110m 9:13 / mi

biking hills 1:00:00 [2] 8.5 mi (7:04 / mi) +150m 6:42 / mi

running intervals (w/ poles) 20:00 [4] 2.0 mi (10:00 / mi) +240m 7:17 / mi

running warm up/down (w/poles) 40:00 [2] 3.5 mi (11:26 / mi) +20m 11:14 / mi

strength (weight room) 30:00 [3]

walking hills (w/ poles) 35:00 [2] 2.5 mi (14:00 / mi) +110m 12:19 / mi
(rest day)

running long (dirt roads) 1:40:00 [3] 8.5 mi (11:46 / mi) +260m 10:45 / mi

strength (splitting wood) 30:00 [1]

biking tempo (milk and commute) 45:00 [2] 10.0 mi (4:30 / mi) +140m 4:19 / mi

strength (weight room) 30:00 [3]

canoeing warm up/down 1:00:00 [1] 3.5 mi (17:09 / mi)

running hills 35:00 [3] 3.2 mi (10:56 / mi) +110m 9:53 / mi

biking warm up/down (dirt roads) 45:00 [2] 8.0 mi (5:37 / mi) +250m 5:08 / mi

strength (running with poles clinic) 50:00 [1] 1.5 mi (33:20 / mi) +200m 23:34 / mi

running intervals 30:00 [4] 3.5 mi (8:34 / mi) +200m 7:17 / mi

strength (weight room) 15:00 [2]

rollerskiing 45:00 [2] 6.0 mi (7:30 / mi) +120m 7:04 / mi

running hills (w/ poles) 25:00 [3] 2.5 mi (10:00 / mi) +110m 8:48 / mi

strength (weight room) 20:00 [3]

walking hills 1:00:00 [1] 3.0 mi (20:00 / mi) +110m 17:57 / mi
(rest day)

biking long 1:40:00 [2] 15.0 mi (6:40 / mi) +200m 6:24 / mi

running long 1:25:00 [2] 8.0 mi (10:37 / mi) +200m 9:52 / mi

walking warm up/down (bushwhack hiking) 55:00 [2] 2.0 mi (27:30 / mi) +100m 23:48 / mi

rollerskiing intervals 30:00 [3] 3.0 mi (10:00 / mi) +60m 9:25 / mi

running hills (trails) 1:00:00 [3] * 4.0 mi (15:00 / mi) +150m 13:26 / mi
spiked:3/3c

walking intervals (w/kes) 1:00:00 [1] 3.0 mi (20:00 / mi) +110m 17:57 / mi

walking long (backpacking w/students) 2:45:00 [2] 2.0 mi (1:22:30 / mi) +150m 1:06:54 / mi

strength (weight room) 35:00 [3]

running intervals (w/poles) 55:00 [4] 4.5 mi (12:13 / mi) +190m 10:48 / mi

biking (milk run + commute) 55:00 [3] 10.0 mi (5:30 / mi) +150m 5:15 / mi

running race (5km time trial) 18:00 [5] 3.1 mi (5:48 / mi) +45m 5:33 / mi

running warm up/down 37:00 [2] 3.0 mi (12:20 / mi) +110m 11:04 / mi

rollerblading tempo (w/ poles) 1:10:00 [4] 12.5 mi (5:36 / mi) +160m 5:23 / mi

walking hills 20:00 [2] 1.5 mi (13:20 / mi) +110m 10:52 / mi
(rest day)

running intervals 10:00 [4] 1.5 mi (6:40 / mi) +40m 6:09 / mi

running warm up/down 1:40:00 [2] 6.0 mi (16:40 / mi) +200m 15:06 / mi

biking warm up/down 20:00 [2] 3.0 mi (6:40 / mi) +30m 6:28 / mi

rollerskiing intervals 1:15:00 [3] 10.0 mi (7:30 / mi) +90m 7:18 / mi

walking long (Mt Moosilauke w/ poles) 5:00:00 [1] 6.8 mi (44:07 / mi) +900m 31:16 / mi