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Training Log Archive: W

In the 31 days ending Mar 31, 2009:

activity # timemileskm+m
  Nordic (skating)7 7:26:55 11.04 17.77
  Running10 6:59:00 9.78 15.74
  Cycling7 4:30:00
  Nordic (classic)6 3:29:20
  Weights2 2:50:00
  Total27 25:15:15 20.82 33.51

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Monday Mar 30, 2009 #

Nordic (classic) 1:00:00 [2]

Last classic ski of the year, grip was actually pretty good, considering.

Sunday Mar 29, 2009 #

Nordic (skating) race 1:20:00 [4]

30km Skate race at Strathcona Wilderness Centre, Finished in 1:2-something.

Saturday Mar 28, 2009 #

Nordic (skating) 50:00 [1]

Skating on the crust of Victoria golf course. Some skating, some falling through because I was too heavy.

Running 50:00 [1]
shoes: Inov-8 Roclite 320

Friday Mar 27, 2009 #

Cycling 30:00 [1]

Trainer cycling, yet again.

Thursday Mar 26, 2009 #

Running 1:05:00 [1] 9.78 mi (6:39 / mi)
shoes: Inov-8 Roclite 320

Wednesday Mar 25, 2009 #

Cycling 45:00 [1]

Cycling on the trainer

Tuesday Mar 24, 2009 #

Cycling 30:00 [1]

Rode trainer in basement.

Monday Mar 23, 2009 #

Nordic (skating) 1:25:00 [1] 17.77 km (4:47 / km)

Easy skate ski with some legs and arms only. First time with spiffy new Garmin 405. The heart rate montitor actually seems vaguely accurate.

Sunday Mar 22, 2009 #

Nordic (skating) intervals 1:25:00 [4]

Skating relay style intervals again, approx. 6 x 3 minutes. A bit faster the last week, slightly less new snow, firmer base.

Running 1:05:00 [1]
shoes: Inov-8 Roclite 305

Recovery run with Paul in the snow, very pleasant conditions, windy and -2.

Saturday Mar 21, 2009 #

Nordic (classic) intervals 1:25:00 [3]

3 x 10 minute intervals. Used klister, which provided good kick, but was very slow. Tough to get moving fast enough to make the workouts particularly difficult. Slushy and warm.

Cycling 30:00 [1]

Not much time, cycled on trainer.

Friday Mar 20, 2009 #

Running 55:00 [1]
shoes: Inov-8 Roclite 320

Easy run to Hawrelak and back.

Thursday Mar 19, 2009 #

Nordic (skating) intervals 1:25:00 [4]

6 x 2:30 to 3:00 intervals, uphill in Capilano. #6 felt way better than #1. Generally same time.

Wednesday Mar 18, 2009 #

Weights 1:25:00 [2]

10 rep weights at the gym again.

Tuesday Mar 17, 2009 #

Cycling 45:00 [1]

Cycling on the trainer.

Monday Mar 16, 2009 #

Weights 1:25:00 [2]

10 rep weights. Gym pass expires Thursday. Probably last time in the gym for the summer.

Sunday Mar 15, 2009 #

Nordic (skating) intervals 1:00:25 [4]

6 by approx. 3 minute intervals, relay style.

Saturday Mar 14, 2009 #

Nordic (classic) 1:00:25 [1]

Classic ski at Goldbar, not great kick. Did some double poling.

Running 1:00:05 [1]

Easy running with Paul.
C • Week Training Plans 2

Friday Mar 13, 2009 #

Running 1:10:00 [1]
shoes: Inov-8 Roclite 305

Ran down to Hawrelak, did my live hit with CBC, then ran home with my sister.

Tuesday Mar 10, 2009 #

Cycling 45:00 [1]

Rode the trainer prior to the shop and post office.

Monday Mar 9, 2009 #

Cycling (Trainer) 45:00 [1]

-700 degrees outside. Rode my trainer in the basement.

Sunday Mar 8, 2009 #

Running 50:00 [1]
shoes: Inov-8 Roclite 305

Easy Run prior to driving home.

Saturday Mar 7, 2009 #

Nordic (skating) (Time Trial) 1:30 [4]

Skating time trial, reverse pursuit. Course likely slightly below 12 km, with an extra major climb. Had 7:30 deficit on sister, only made up about 4 minutes of that, 33:40.

Friday Mar 6, 2009 #

Nordic (classic) race (Time Trial) 1:45 [4]

Classic Time Trial in Kimberley, likely slightly less than 10km. Time 32:30. Soft snow, climbed well despite. Ski-Go Universal for New Snow as the goods.

Thursday Mar 5, 2009 #

Running 45 [1]
shoes: Inov-8 Roclite 305

Massive, massive snowstorm at the time. Followed up with some indoor circuit training and hip exercises.

Running 55 [1]
shoes: Inov-8 Roclite 305

Afternoon workout.

Wednesday Mar 4, 2009 #

Running 1:10 [2]
shoes: Inov-8 Roclite 320

Tuesday Mar 3, 2009 #

Nordic (classic) (+ Hip Exercises) 1:00 [1]

Sunday Mar 1, 2009 #

Nordic (classic) intervals (4 x 4s) 1:10 [4]

4 x 4 minute classic intervals at Goldbar. Heel suffered from harsh Alpina boots. Still think they're great, though.

Running 1:05 [2]
shoes: Inov-8 Roclite 320

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