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Training Log Archive: KMurray

In the 31 days ending Jan 31, 2011:

activity # timemileskm+m
  Cross country skiing17 25:17:41
  basketball4 4:50:00
  Strength2 1:40:00
  Total21 31:47:41

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Monday Jan 31, 2011 #

basketball race 1:00:00 [3]

intense game and warm up

Sunday Jan 30, 2011 #

Cross country skiing 1:40:00 [1]

slow ski zone 1

Saturday Jan 29, 2011 #

Cross country skiing 2:00:00 [3]

zone 1 warm up
then 3x3min intensity team sprint format
zone 1 cooldown

Friday Jan 28, 2011 #

Cross country skiing 40:00 [1]

zone 1

also did 1hr20min coaching low zone1

basketball 1:40:00 [2]

Thursday Jan 27, 2011 #

basketball 1:30:00 [2]

Cross country skiing race 1:30:00 [5]

55min warm up zone 1
12:30min time trial
25min cool down zone 1

Wednesday Jan 26, 2011 #

Strength 1:00:00 [1]

45min strength 15min stretching

Tuesday Jan 25, 2011 #

Cross country skiing 1:45:00 [2]

zone 1 with 10min arms only 10min legs only 10min double pole (these were at higher intensity)

Monday Jan 24, 2011 #

Cross country skiing 1:00:00 [1]

easy zone 1

Sunday Jan 23, 2011 #

Cross country skiing race 40:00 [5]

short race warm up cool down

Saturday Jan 22, 2011 #

Cross country skiing 1:40:00 [1]

easy zone 1 ski

Friday Jan 21, 2011 #

Cross country skiing 1:20:00 [1]

coaching, then intense skijour after

Thursday Jan 20, 2011 #

Cross country skiing 1:35:00 [1]

slow zone 1. Did not do time trial as was exhausted and still sick.

Tuesday Jan 18, 2011 #

Cross country skiing 1:50:00 [2]

zone 1 ski with 2 x 5 sets of 10sec sprints. still sick and feeling very unenergetic

Saturday Jan 15, 2011 #

Strength 40:00 [2]

rowing machine strength. still sick

Friday Jan 14, 2011 #

Note

sick-cold. Feeling a little better went for a short walk.

Thursday Jan 13, 2011 #

Note

sick-flu

Wednesday Jan 12, 2011 #

Note

sick-flu

Tuesday Jan 11, 2011 #

basketball race 40:00 [3]

Basketball game. Not too high intensity.

Monday Jan 10, 2011 #

Note

Flew back from Thunder Bay to Whitehorse

Sunday Jan 9, 2011 #

Cross country skiing race 1:37:29 [5]

10km skate race. warmup 45min. race 37:29. cooldown 15min.

Saturday Jan 8, 2011 #

Cross country skiing race 3:07:12 [5]

Sprint day! warm up 45min. race 3:42. cooldown 10min. Rest 1h15min. warm up 35min. race about 3:40. cooldown 15min

Friday Jan 7, 2011 #

Cross country skiing 52:00 [1]

extra easy zone 1 race prep.

Thursday Jan 6, 2011 #

Cross country skiing race 1:36:00 [5]

10km pursuit race 5km classic 5km skate. 45min warm up. 36min race. 15min cooldown.

Wednesday Jan 5, 2011 #

Cross country skiing 1:05:00 [1]

final zone 1 race prep

Tuesday Jan 4, 2011 #

Cross country skiing 1:20:00 [1]

Easy zone 1 race preparation

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