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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: xctimo

In the 30 days ending Nov 30, 2005:

activity # timemileskm+m
  Cross Country Skiing12 30:45:00 209.4(8:49) 337.0(5:28)
  Running9 7:50:00 54.06(8:42) 87.0(5:24)
  XC Skiing, Classic4 6:30:00 48.16(8:06) 77.5(5:02)
  Rollerski4 5:40:00 54.06(6:17) 87.0(3:54)
  XC Skiing, Skate3 2:15:00 23.98(5:38) 38.59(3:30)
  Strength4 1:20:00
  Running with Poles1 1:00:00 7.46(8:03) 12.0(5:00)
  Polewalk1 45:00 3.73(12:04) 6.0(7:30)
  Orienteering1 40:00 5.59(7:09) 9.0(4:27)
  Total27 56:45:00 406.43 654.09

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Wednesday Nov 30, 2005 #

XC Skiing, Classic 2:00:00 [1] 25.0 km (4:48 / km)

Skiing at Lake Louise Morraine Lk Rd. Hopefully skiing in Canmore tomorrow

Tuesday Nov 29, 2005 #

Note
(rest day)

Active Rest

Monday Nov 28, 2005 #

XC Skiing, Classic 1:00:00 [1] 15.0 km (4:00 / km)

1hr 15k cl at Silver Star

Sunday Nov 27, 2005 #

XC Skiing, Skate 45:00 [1] 10.0 km (4:30 / km)

Skate Sprint race today - Still not feeling too good so just skied sort of hard to get through it..

XC Skiing, Classic 2:45:00 [1] 25.0 km (6:36 / km)

Skiing from Silver Star up to top of Mtn and back. Much more fun than this morning's ski..

Saturday Nov 26, 2005 #

XC Skiing, Classic race (Cont Pursuit) 20:00 [3] 7.5 km (2:40 / km)

Cont. Pursuit race. Didn't go well at all, asthma issues in first km and did not recover. Skied half speed most of the race.

XC Skiing, Skate race (Cont Pursuit) 20:00 [3] 7.5 km (2:40 / km)

XC Skiing, Classic warm up/down 25:00 [1] 5.0 km (5:00 / km)

XC Skiing, Skate warm up/down 25:00 [1] 5.0 km (5:00 / km)

Friday Nov 25, 2005 #

XC Skiing, Skate 45:00 [1] 10.0 mi (4:30 / mi)

Skiing at Soverign Lks

Thursday Nov 24, 2005 #

Cross Country Skiing race (Classic and Skate) 20:00 [4] 8.0 km (2:30 / km)
ahr:166 max:177

Time trial with myself of half the distance for this weekends race. Felt good.

Cross Country Skiing warm up/down (Classic and Skate) 1:10:00 [1] 17.0 km (4:07 / km)

Skiing at Soverign Lks

Wednesday Nov 23, 2005 #

Cross Country Skiing (Skate) 2:00:00 [1] 25.0 km (4:48 / km)

Skiing at Soverign lks

Tuesday Nov 22, 2005 #

Cross Country Skiing (Skate) 1:15:00 [1] 15.0 km (5:00 / km)

Skiing at Lk Louise on Hwy 1A

Monday Nov 21, 2005 #

Note

Travel from Calgary to Canmore

Sunday Nov 20, 2005 #

Cross Country Skiing race (Classic) 1:05:00 [3] 19.0 km (3:25 / km)
ahr:165 max:175

Time trial at lappe. 4 X 4.6k (16.11, 16.31, 16.37, 16.27) Felt ok for first hard ski of the year

Cross Country Skiing warm up/down (Classic) 40:00 [1] 8.0 km (5:00 / km)

Skiing at lappe

Saturday Nov 19, 2005 #

Cross Country Skiing (Classic) 3:00:00 [1] 35.0 km (5:09 / km)

Skiing at lappe

Friday Nov 18, 2005 #

Cross Country Skiing (Classic) 1:45:00 [1] 20.0 km (5:15 / km)

1.45hr 20k cl at lappe

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

Evening jog

Thursday Nov 17, 2005 #

Cross Country Skiing (Classic) 3:45:00 [1] 35.0 km (6:26 / km)

Skiing at lappe. Cold slow snow this morning.

Cross Country Skiing (Classic) 1:30:00 [1] 15.0 km (6:00 / km)

1.5hr 15k cl at lappe in the evening. faster snow tonight

Wednesday Nov 16, 2005 #

Cross Country Skiing (Classic) 3:45:00 [1] 40.0 km (5:38 / km)

Skiing at lappe

Tuesday Nov 15, 2005 #

Running 30:00 [1] 5.0 km (6:00 / km)

Morning run from home
C • skiing 3

Cross Country Skiing (Classic) 2:45:00 [1] 25.0 km (6:36 / km)

25k cl at lappe. new snow in afternoon made conditions much slower than yesterday

Monday Nov 14, 2005 #

Cross Country Skiing (Classic) 4:00:00 [1] 40.0 km (6:00 / km)

Skiing at Lappe

Cross Country Skiing (Classic) 1:00:00 [1] 10.0 km (6:00 / km)

Skiing in the evening after work

Sunday Nov 13, 2005 #

Cross Country Skiing (Classic) 2:15:00 [1] 20.0 km (6:45 / km)

Skiing at Lappe. Pretty good snow actually

Saturday Nov 12, 2005 #

Rollerski (Classic Off Road) 2:00:00 [1] 30.0 km (4:00 / km)

Rollerski from home to lappe via back roads. Pretty fun

Friday Nov 11, 2005 #

Note
(rest day)

Long work day. no time for training

Thursday Nov 10, 2005 #

Running with Poles hills 30:00 [4] 7.0 km (4:17 / km)

Hills at lappe

Running with Poles warm up/down 30:00 [1] 5.0 km (6:00 / km)

Between hills

Strength 30:00 [1]

Evening strength

Wednesday Nov 9, 2005 #

Rollerski (Skate) 1:00:00 [1] 14.0 km (4:17 / km)

1hr sk rollerski down hildale and around to onion lk rd and then in county park for a bit

Strength 15:00 [1]

Evening strength

Tuesday Nov 8, 2005 #

Running 1:15:00 [1] 14.0 km (5:21 / km)

Run at Mills Block

Monday Nov 7, 2005 #

Running 30:00 [1] 6.0 km (5:00 / km)

30min 6k run from home after massage

Sunday Nov 6, 2005 #

Running 30:00 [2] 6.0 km (5:00 / km)

Running from home looking for stuff that was stolen out of my car during the night (and the person that broke into the car)
C • theft 3

Strength (Shovel Bar and Sledge) 20:00 [1]

Afternoon shovelling

Rollerski (Classic) 1:10:00 [1] 18.0 km (3:53 / km)

Double poling from Cadillac to Lappe. Did 10min harder section

Saturday Nov 5, 2005 #

Running 2:00:00 [1] 22.0 km (5:27 / km)

2hr 22k run from lappe

Polewalk 45:00 [1] 6.0 km (7:30 / km)

45min polewalk at lappe after run

Friday Nov 4, 2005 #

Cross Country Skiing (Classic) 30:00 [1] 5.0 km (6:00 / km)

Skiing at lappe

Orienteering race 40:00 [3] 9.0 km (4:27 / km)

Night orienteering at lappe.

Running warm up/down 20:00 [1] 4.0 km (5:00 / km)

Running before and after race

Thursday Nov 3, 2005 #

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

1hr 10k run from Cadillac

Strength (Core) 15:00 [1]

15min core strength after run and before sauna

Wednesday Nov 2, 2005 #

Running 1:30:00 [1] 17.0 km (5:18 / km)

1.5hr run from Wishart on trails and roads

Tuesday Nov 1, 2005 #

Rollerski hills (Skate) 35:00 [3] 10.0 km (3:30 / km)

5 X 7min up South Gilles Rd hill.

Rollerski warm up/down (Skate) 55:00 [1] 15.0 km (3:40 / km)

Skiing before, during, and after hills

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