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Training Log Archive: Toivo!

In the 31 days ending Jan 31, 2014:

activity # timemileskm+ft
  Running20 18:27:53 120.84(9:10) 194.48(5:42)
  xc skiing3 1:23:30 9.48(8:49) 15.25(5:29)
  weight circuit training6 1:05:00
  rowing (indoor)3 41:37 7.15(5:49) 11.5(3:37)
  biking1 12:00 5.25(2:17) 8.45(1:25)
  Total22 21:50:00 142.71 229.68
averages - weight:165lbs

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Friday Jan 31, 2014 #

Running 50:30 [3] 5.46 mi (9:15 / mi)
shoes: Salomon Birkies

Pleasant sunset run with Hansi and my favorite training partners-poets and prophets... Jerry Garcia, Greg Brown, etc. Snomo trails were exquisite.
C • Were you.. 1

Thursday Jan 30, 2014 #

Running warm up/down 30:00 [3] 3.5 mi (8:34 / mi)
shoes: PureFlow#3

UWS: about 23:00 w/u and 7:00 c/d with Dan, Kathi, Bill

Running tempo 27:08 [3] 4.0 mi (6:47 / mi)

4 miles at marathon goal pace: 27:09
6:46-6:49-6:50-6:43
w/Bill and Delicate tagging along. Bill = 5k PR 21:06

Tuesday Jan 28, 2014 #

rowing (indoor) 19:59 [3] 5.0 km (4:00 / km)

Steady row- YMCA with Phoebe and Ellie F.
C • Colorful day, eh? 3

Running 31:30 [3] 4.0 mi (7:53 / mi)
weight:162lbs shoes: PureFlow#3

Treadmill at the Y

biking 12:00 [3] 5.25 mi (2:17 / mi)

Steady/hard on spin bike

weight circuit training 25:00 [3]

mostly leg stuff YMCA
6 pull-ups!!

Monday Jan 27, 2014 #

Running 18:00 [3] 2.0 mi (9:00 / mi)
shoes: PureFlow#3

Over to Woodland Y and back. Froze my fucking face off. (I just like the alliteration of that sentence)
Kids have two days off school b/c of cold weather...I took today off and worked at my computer for 9 hours.
C • face 8

rowing (indoor) tempo 12:00 [3] 4.0 km (3:00 / km)

1K w/u
2K tt in 7:33 best time of year. Goal is to break 7:00 by end of the year.
1K c/d

Sunday Jan 26, 2014 #

Running 1:40:00 [3] 9.3 mi (10:45 / mi)
shoes: Salomon Birkies

Snomo trails with BillyInABox and Delicate Flower.
nice run, marginal footing. The turn-around was literally Billy's Bar...the inside of it. Did a loop for the entertainment of the patrons.

weight circuit training 5:00 [3]

Thursday Jan 23, 2014 #

Running tempo (Marathon pace training) 52:00 [3] 7.0 mi (7:26 / mi)
shoes: PureFlow#3

UWS
19:00 w/u
3 miles 19:56 (6:47, 6:42, 6:27) (full miles) Bam Bam jumped in every third lap or so for 200-400.
13:00 c/d
nothing hurt... WHAT?!
C • what 1

Tuesday Jan 21, 2014 #

Running 1:01:00 [3] 6.78 mi (9:00 / mi)
shoes: Salomon Birkies

Spent the day at Korkki watching kids ski, then an hour+ on SnowMo trail from Martin to just past SHT cut-off. Actually "running" on the way back. Nice conditions!

Monday Jan 20, 2014 #

Running 35:00 [3] 3.68 mi (9:31 / mi)
weight:165lbs shoes: Salomon Birkies

35:00 on the snowmobile trail off Martin Rd. with Hansi. great conditions. zero and perfect footing.

xc skiing 26:00 [3] 4.0 km (6:30 / km)

night ski with Eli at Hartley. Met up with Eli's team. My headlamp didn't work, and Eli's batteries were dying so it was an adventure. Typical.

Sunday Jan 19, 2014 #

Running 1:20:00 [3] 8.65 mi (9:15 / mi)
weight:163lbs shoes: PureFlow#3

Gnesen loop, side roads, back to Vermilion and Pleasant View, home. Alone.
warm (28) and slippy. Foot sore.
Old couple pulling girls' van out of the ditch with plow truck.

weight circuit training 10:00 [3]

Saturday Jan 18, 2014 #

xc skiing 32:00 [3] 6.75 km (4:44 / km)

Classic at Hartley at sunset
C • Sounds 4

Friday Jan 17, 2014 #

Running 44:00 [3] 5.0 mi (8:48 / mi)
shoes: Salomon Birkies

Cemetery and Dunedin entrance to Hartley with TomO. Good times.

Thursday Jan 16, 2014 #

Running (dream marathon pace!) 45:00 [3] 5.63 mi (8:00 / mi)
shoes: PureFlow#3

22:00 warm-up with Dan and Kathi at UWS indoor.
2 miles "at pace" 13:34 (6:51 and 6:43) I'll try to add a mile per week until the Dream Marathon.
9:00 c/d
C • Dreamy... 2

Monday Jan 13, 2014 #

Note

Funny. I didn't even THINK about running today. Never occurred to me. Nope.

Saturday Jan 11, 2014 #

Running 1:00:00 [3] 6.5 mi (9:14 / mi)
shoes: PureFlow#3

With bam bam and Kathi on lake walk.

Friday Jan 10, 2014 #

Running 1:08:30 [3] 7.41 mi (9:15 / mi)
shoes: PureFlow#3

To Hartley, about 40+ minutes in the cemetery with TomO (!!!!!) and then home on the trail.
Today's aches and pains: Left knee, right foot, and some hip rotator late in the run. blah...
C • I had a lot of pains today ... 5

weight circuit training 10:00 [3]

Thursday Jan 9, 2014 #

2 PM

Running 1:00:15 [3] 6.18 mi (9:45 / mi)
shoes: PureFlow#3

From Martin Rd to Everette Street on NST snomo. with Hansi. Nice. +12 degrees.

Wednesday Jan 8, 2014 #

4 PM

Running 43:00 [3] 4.65 mi (9:15 / mi)
shoes: Salomon Birkies

Snomo trail from Pleasant View north and back with Hansi.
-2 good footing

Tuesday Jan 7, 2014 #

Running 34:00 [3] 4.0 mi (8:30 / mi)

4 miles indoors at UWS with Bam Bam...in my crocs (rushed out the door as usual, this time without my kit.)

rowing (indoor) 9:38 [3] 2.5 km (3:51 / km)

Concept 2 at UWS. last week = 9:45 Not all out, but a steady effort

Monday Jan 6, 2014 #

4 PM

Running 31:00 [3] 3.2 mi (9:41 / mi)
shoes: Salomon Birkies

-13
Owatonna connector and Vermilion with Hansi.

Sunday Jan 5, 2014 #

Running long 1:45:00 [3] 11.67 mi (9:00 / mi)
weight:167lbs shoes: Salomon Birkies

From home to Pleasant View snomo trail crossing, trying to connect with Northwoods bozos. Finally found them at Lester and ran back with Bill, catching Jar, Leslie, and Anna 1/2 mile from the end.
Where that run came from I have no idea! Outa my butt...
Foot okay until I hit pavement.

weight circuit training 10:00 [3]

Saturday Jan 4, 2014 #

xc skiing 25:30 [3] 4.5 km (5:40 / km)

Classic, on skate skis... really bad glide. Lester. One fall.
C • Lester 3

weight circuit training 5:00 [3]

Friday Jan 3, 2014 #

Running 54:00 [3] 5.25 mi (10:17 / mi)
shoes: adidas orange hikers

Ran...and very little pain! Perfect snomo trails off the Laine Rd in clover valley. with Kathi, Hansi and Izzy. Some icing and ibuprofin...

Wednesday Jan 1, 2014 #

Running 1:18:00 [3] 7.0 mi (11:09 / mi)
weight:168lbs shoes: Salomon Birkies

Barely Organized New Years Run. Variously with Kathi, Bill, Lesli, ...
Badly twisted right foot, not good. Time for that X-ray I think.
C • X-ray 4

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