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Training Log Archive: xctimo

In the 30 days ending Sep 30, 2005:

activity	#	time	miles		km		+m
Running	16	18:30:00	124.9	(8:53)	201.0	(5:31)	1020
Rollerski	7	12:45:00	129.87	(5:53)	209.0	(3:40)	2075
Polewalk	5	6:10:00	31.07	(11:55)	50.0	(7:24)	470
Run/Walk	3	3:50:00	19.88	(11:34)	32.0	(7:11)
Biking	2	2:45:00	37.28	(4:26)	60.0	(2:45)
Running with Poles	2	1:55:00	12.43	(9:15)	20.0	(5:45)	1170
Strength	5	1:40:00
Total	28	47:35:00	355.42		572.0		4735

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Friday Sep 30, 2005 #

Note

No training. Long work day

Thursday Sep 29, 2005 #

Strength (Shovel Bar and Sledge) 45:00 [1]

Several hours of hard shovelling and pounding pickets at work today. Count as 45min of strength

Running 45:00 [1] 8.0 km (5:38 / km)

Evening run from Trowbridge

Wednesday Sep 28, 2005 #

Running 1:00:00 [1] 11.0 km (5:27 / km)

1hr run from home

Tuesday Sep 27, 2005 #

Polewalk 1:30:00 [1] 12.0 km (7:30 / km)

At Lappe

Monday Sep 26, 2005 #

Rollerski warm up/down (Skate) 25:00 [1] 7.0 km (3:34 / km)

Rollerskiing at Hilldale.

Rollerski hills (Skate) 20:00 [2] 8.0 km (2:30 / km) +215m 2:12 / km
ahr:138 max:164

Skating legs only up steep hill down Hilldale Rd. 5 X of about 3-3.5min. Would have liked to have done more but got too dark for it to be safe.

Strength (Body Gym) 15:00 [1]

Upper body strength on body gym

Sunday Sep 25, 2005 #

Running 1:00:00 [1] 12.0 km (5:00 / km)

1hr 12k run around town

Saturday Sep 24, 2005 #

Running 1:00:00 [1] 10.0 km (6:00 / km)

1hr 10k run with rtm from Cascades

Friday Sep 23, 2005 #

Biking (Road) 1:15:00 [1] 35.0 km (2:09 / km)

Bike to work

Running 1:30:00 [1] 15.0 km (6:00 / km)

Run at camp after work

Thursday Sep 22, 2005 #

Running with Poles hills 25:00 [3] 5.0 km (5:00 / km) +500m 3:20 / km
ahr:150 max:175

4 X up Baldy. Would have liked to do more but got too dark

Polewalk warm up/down 1:25:00 [1] 10.0 km (8:30 / km)

Polewalking before hills and down between uphills.

Wednesday Sep 21, 2005 #

Run/Walk 1:15:00 [1] 10.0 km (7:30 / km)

At Wishart with rtm

Rollerski (Classic) 1:30:00 [1] 20.0 km (4:30 / km)

Classic rollerski from home

Tuesday Sep 20, 2005 #

Running 1:00:00 [1] 10.0 km (6:00 / km)

1hr 10k run

Biking (Road) 1:30:00 [1] 25.0 km (3:36 / km)

Bike ride from home

Monday Sep 19, 2005 #

Running 15:00 [1] 3.0 km (5:00 / km)

15min 3k run from home

Strength 15:00 [1]

core strength after run

Sunday Sep 18, 2005 #

Running 15:00 [1] 3.0 km (5:00 / km)
shoes: brooks adrenaline asr

Morning run

Rollerski warm up/down (Skate) 45:00 [1] 12.0 km (3:45 / km) +45m 3:41 / km

On Spruce River Rd with rtm. Ski from weigh stn to hill for warmup and same route back for cool down.

Rollerski hills (Skate) 45:00 [3] 12.0 km (3:45 / km) +480m 3:07 / km

6 X up Silver Minnow hill on SRR. Did 1skate, 2skate and offset X 2. 7.21, 7.00, 6.51, 6.30, 6.52. About 4min rest between.

Saturday Sep 17, 2005 #

Running 4:15:00 [1] 45.0 km (5:40 / km) +590m 5:19 / km
shoes: brooks adrenaline asr

Long run from home through Cascades, up to Kajorinne, to 4th line, up to Hazelwood and to rtm's house

Friday Sep 16, 2005 #

Note
(rest day)

No training. Long work day..

Thursday Sep 15, 2005 #

Rollerski (Skate) 1:00:00 [1] 15.0 km (4:00 / km)

1hr sk rollerski from Trowbridge

Wednesday Sep 14, 2005 #

Polewalk 1:00:00 [1] 8.0 km (7:30 / km)

1hr 8k polewalk at Wishart

Tuesday Sep 13, 2005 #

Running 1:00:00 [1] 10.0 km (6:00 / km)

1hr 10k run

Monday Sep 12, 2005 #

Running 1:15:00 [1] 15.0 km (5:00 / km) +250m 4:37 / km
shoes: brooks cascadia pivot

1.15hr run from Cascades

Sunday Sep 11, 2005 #

Rollerski (Off Road Double Pole) 3:45:00 [1] 65.0 km (3:28 / km) +630m 3:18 / km

Long mostly double pole workout with rtm from home out past wishart and up through goodman lake to dog lake rd. then down mapleward to government rd and paquette road back to riku's house

Saturday Sep 10, 2005 #

Run/Walk 1:00:00 [1] 8.0 km (7:30 / km)
shoes: brooks cascadia pivot

Couple of hours of exploring near Kakabeka. Count as 1hr

Running 1:30:00 [1] 17.0 km (5:18 / km) +180m 5:02 / km
shoes: brooks cascadia pivot

1.5hr run from home to Cent Pk with Bootsy and Riku

Friday Sep 9, 2005 #

Running warm up/down 45:00 [1] 8.0 km (5:38 / km)
shoes: brooks cascadia pivot

Running 35min before hills and polewalking 10min after hills at Lappe

Polewalk hills 45:00 [4] 8.0 km (5:38 / km) +470m 4:21 / km
shoes: brooks cascadia pivot

Hills at Lappe. Loops of last two hills, started polewalking at decent pace and increased pace throughout workout. Did striding on the last lap. Good hard workout.