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Training Log Archive: getawaystix

In the 31 days ending Mar 31, 2011:

activity	#	time	miles		km		+m
Trail run	6	7:32:00	46.29	(9:46)	74.5	(6:04)	700
xc skiing	5	7:07:24	53.44		86.0
Spinning	4	5:05:00
Road Run	6	4:37:50	36.97	(7:31)	59.5	(4:40)	240
Cycling - Road	2	3:01:00	49.71	(16.5/h)	80.0	(26.5/h)
Kayaking	2	2:16:00	11.81	(5.2/h)	19.0	(8.4/h)
Snowshoe	1	2:15:00	7.46	(18:06)	12.0	(11:15)
Strength Training	6	2:01:00
Orienteering	1	1:33:00	7.46	(12:28)	12.0	(7:45)
Hockey	3	1:30:00
Trekking	1	1:00:00	3.73	(16:06)	6.0	(10:00)	250
Canoeing	1	1:00:00	6.84	(6.8/h)	11.0	(11.0/h)
Total	35	38:58:14	223.69		360.0		1190

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Thursday Mar 31, 2011 #

10 AM

Cycling - Road 1:03:00 [2] 30.0 km (28.6 kph)

Wicked wind today, just over 20kph into it, close to 50kph while at my back.

C • Helmet? 6

Tuesday Mar 29, 2011 #

5 PM

Strength Training 20:00 [3]

Circuit X 3

Monday Mar 28, 2011 #

9 PM

Road Run tempo 37:10 [4] 10.0 km (3:43 / km)
shoes: Asics 2150's

10k loop around U-ville. effort was in b/w tempo & 10k race.
k's @:
3:40
3:29
3:32
3:43
3:45
3:57 (hill)
4:09 (big hill)
3:52 (hill)
3:26 (big downhill)
3:34

C • Serious wheels! 11

Road Run 15:00 [1] 3.0 km (5:00 / km)
shoes: Asics 2150's

cool down

Sunday Mar 27, 2011 #

11 AM

Trail run 1:00:00 [1] 11.0 km (5:27 / km)
shoes: Salomon XT Wings SLAB - 2

A-run around Bronte Creek PP

Friday Mar 25, 2011 #

2 PM

Trail run 2:00:00 [2] 18.0 km (6:40 / km)
shoes: Salomon XCR XA Pro

Hockley Valley w/ Corner

C • Corner 2

Thursday Mar 24, 2011 #

4 PM

Trail run 1:46:00 [2] 16.0 km (6:38 / km) +450m 5:48 / km
shoes: XA Pro 5

Cruising with a pack up & around Loree & the ski hills.

10 PM

Strength Training 20:00 [2]

Circuit x 2

Wednesday Mar 23, 2011 #

5 PM

Spinning 2:00:00 [2]
ahr:131

Easy spin w/ PJ watching Running The Sahara. Wish there was more drama, but still an incredible accomplishment.

C • Running the Sahara 2

Tuesday Mar 22, 2011 #

11 AM

Road Run 56:02 [2] 11.5 km (4:52 / km) +120m 4:38 / km
ahr:147 shoes: Asics 2150's

HR seems to be running high this year at lower perceived efforts, feeling well rested & not sick, weird.

6 PM

Kayaking 45:00 [1] 6.0 km (8.0 kph)

Bighead w/ f-n-j & bash, first bit of whitewater this year, loved the refreshing face shots. Bash went swimming, thus resulting in a tasty round of bevvies.......

Monday Mar 21, 2011 #

3 PM

xc skiing 1:36:00 [2] 17.0 km (10.6 kph)

Very soft & slow, but still plenty of snow, ~25cm base.

11 PM

Strength Training 21:00 [2]

Circuit x 3: 1 leg squat, push-up, calf raise, back extension, hamstring curl, abs

Sunday Mar 20, 2011 #

9 AM

Kayaking 1:31:00 [2] 13.0 km (8.6 kph)

Rouge outlet & onto Lake Ontario. Lake was glass, so nice.

7 PM

Hockey 30:00 [2]

Last game of the season.

Saturday Mar 19, 2011 #

1 PM

Canoeing 1:00:00 [1] 11.0 km (11.0 kph)

Credit River - Inglewood to Terra Cotta - felt great to be on the water again.

Trail run 45:00 [2] 9.0 km (5:00 / km)
shoes: Salomon XT Wings SLAB - 2

Rail trail - Terra Cotta to Inglewood

Friday Mar 18, 2011 #

5 PM

Cycling - Road 1:58:00 [1] 50.0 km (25.4 kph)

first outdoor ride of the year, nasty headwind, 25.3 kph avg. mtb on road

Thursday Mar 17, 2011 #

10 AM

Trail run 1:00:00 [2] 11.0 km (5:27 / km)
shoes: Salomon XT Wings SLAB - 2

8 PM

Strength Training 20:00 [2]

2 x circuit

Tuesday Mar 15, 2011 #

6 PM

Trail run 1:01:00 [2] 9.5 km (6:25 / km) +250m 5:40 / km
shoes: XA Pro 5

frankenjack came over to go for a paddle on the Beaver River, but upon further inspection there were still significant ice-jams at spots, so we opted for a run though Loree forest. hopefully in a couple more days the ice will be gone......

The trails on the other hand were in great shape, hard-packed snow only requiring trail-runners.

C • The Humber is too. Lots of... 4

Monday Mar 14, 2011 #

2 PM

Snowshoe 2:15:00 [2] 12.0 km (11:15 / km)
shoes: Salomon XCR XA Pro

Great day out in/around Haliburton for some course-scouting & venue checking for the Wilderness Traverse.

Sunday Mar 13, 2011 #

11 AM

xc skiing race 51:25 [3] 13.0 km (15.2 kph)

Attack the Trax - xc Ski Navigation Adventure

Wicked race organized by Tarno & the crew from GHO. Having skied at Highlands Nordic a few times in the past, I was surprised to see how tight the trail network is on a map. Great terrain for ski-nav with loads of trails, turns & connections forcing alertness at all time.

A few small bobbles here & there, but probably no more than 30 sec. to a minute in errors. Had the heart-rate super high at one point (probably the highest this year) after climbing a few punchy hills, sweet!

C • Excellent! 3

xc skiing 20:00 [1] 4.0 km (12.0 kph)

warm-up/cool down from race

8 PM

Hockey 30:00 [3]

short bench, lots of ice-time, perfect!

Saturday Mar 12, 2011 #

1 PM

Trekking 1:00:00 [1] 6.0 km (10:00 / km) +250m 8:17 / km
shoes: Salomon XCR XA Pro

easy hike w/pack

2 PM

Road Run 54:14 [2] 11.5 km (4:43 / km)
shoes: Asics 2150's

Friday Mar 11, 2011 #

8 PM

Spinning 1:05:00 [2]
ahr:132

Strength Training 20:00 [2]

circuit x 2

Thursday Mar 10, 2011 #

4 PM

Road Run 58:57 [2] 11.5 km (5:08 / km) +120m 4:52 / km
ahr:139 shoes: Asics 2150's

9 PM

Spinning 1:00:00 [2]

Wednesday Mar 9, 2011 #

4 PM

xc skiing 1:00:00 [2] 12.0 km (12.0 kph)

stormy, slow conditions

Tuesday Mar 8, 2011 #

10 AM

Orienteering tempo 1:33:00 [3] 12.0 km (7:45 / km)
shoes: Salomon XCR XA Pro

Bash was in the hood for some Wilderness Traverse course planning, so we hit the old IceBreaker course (http://www.dontgetlost.ca/images/stories/maps/2011...) for some fun. I was going for all of the controls, as I thought in the right snow conditions all the CP's could be had in close to 1hr. The snow was still much deeper than I'd hoped & without snowshoes & much knee-high post-holing it was quickly evident ~1hr wasn't gonna happen. Still, awesome training, and a stellar day to be out.
5 min. warm-up
1:23 up-tempo
5 min. cool-down

9 PM

Spinning 1:00:00 [2]
ahr:135

easy spin - Leafs lose in OT, they were lucky to make it that far.

Sunday Mar 6, 2011 #

3 PM

xc skiing 1:01:00 [1]

easy cruise w/ Yip to flush things out from the race yesterday.

8 PM

Hockey 30:00 [3]

Saturday Mar 5, 2011 #

9 AM

xc skiing race 2:18:59 [3] 40.0 km (17.3 kph)

Fischer Loppet - Hardwood Hills - 40k skate
Fun race, wet conditions, but much better than expected. Too bad the weather scared most others away. Was aiming to better my time from last year, but ended up a bit slower. It may have been due to the conditions, or maybe I didn't push as hard, or maybe I'm not as fit (been slacking with the training a bit this year without a confirmed race sched.). Was also aiming for a negative split & didn't manage that either. Strange, since I felt strong for the last 10k & thought I was going faster, oh well, I think perceived effort late in a race is never a good indicator of speed. Still, good effort & good training session.

Thursday Mar 3, 2011 #

8 PM

Road Run 27:12 [2] 6.0 km (4:32 / km)
shoes: Asics 2150's

Tuesday Mar 1, 2011 #

5 PM

Road Run 29:15 [2] 6.0 km (4:53 / km)
shoes: Asics 2150's

Strength Training 20:00 [2]

2 x Circuit

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