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Training Log Archive: mbo

In the 7 days ending Feb 1:

activity # timemileskm+m
  classic skiing1 1:41:16 8.34(12:08) 13.43(7:33) 140
  strength2 1:10:00
  trail running1 48:20 4.77(10:08) 7.67(6:18) 34
  road running1 43:36 2.21(19:44) 3.56(12:15) 53
  Scottish country dancing1 30:00
  hiking1 25:00 1.62(15:28) 2.6(9:37)
  Total7 5:18:12 16.94 27.25 227
  [1-5]7 5:10:52

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Saturday Feb 1 #

8 AM

trail running 19:22 intensity: (6:00 @0) + (7:40 @1) + (5:24 @2) + (4 @3) + (14 @5) 2.7 km (7:10 / km) +16m 6:58 / km
ahr:133 max:209 shoes: Salomon Spikes

Escorted the marshall for Siberia out to the corner. Only started my watch out there, so doubled everything

trail running race (Park Run) 28:58 intensity: (1:20 @0) + (1:50 @1) + (13:59 @2) + (11:49 @3) 4.97 km (5:50 / km) +18m 5:43 / km
ahr:155 max:168 shoes: Salomon Spikes

Very icy in places, so slow.

Thursday Jan 30 #

9 AM

classic skiing 56:58 [1] 7.53 km (7:34 / km) +84m 7:10 / km

Classic lesson at CNC. With Kim. Worked on downhill technique. Out for almost 2 hrs but a lot of standing around

classic skiing 44:18 [1] 5.9 km (7:31 / km) +56m 7:10 / km

Ski after lunch with Marsha. Wax still very iffy but conditions were fabulous.

Wednesday Jan 29 #

4 AM

hiking 25:00 [1] 2.6 km (9:37 / km)
shoes: Brooks Adrenaline

walked over to Men in Ink to get replacement cartridges
8 AM

strength 30:00 [1]

10 min elliptical.

Tuesday Jan 28 #

6 PM

road running intervals 43:36 [1] 3.56 km (12:15 / km) +53m 11:25 / km
shoes: Brooks Adrenaline

warm up then 30 s sprint, 45s squat jumps, 40 lunges, 30 s toe raises, jog back to the start and repeat for a total of 4 times. Back to Gord's via the stairs. Managed to 'run' up 2/3rds.
7 PM

Scottish country dancing 30:00 [1]

90 minute class. Some very complicated dances...! But fun!

Monday Jan 27 #

8 AM

strength 40:00 [1]

Back to Carolyn's after a week. 10 min elliptical, upping the watts. Upper body seemed weak...

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