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Training Log Archive: xctimo

In the 31 days ending Oct 31, 2008:

activity # timemileskm+m
  Rollerski12 19:55:00 202.57(5:54) 326.0(3:40) 4030
  Running14 15:45:00 109.11(8:40) 175.6(5:23) 2307
  Polewalk9 14:23:00 69.35(12:27) 111.6(7:44) 1756
  Run/Walk4 8:00:00 38.53(12:28) 62.0(7:45) 2820
  Strength5 4:05:00
  Striding with Poles1 12:00 1.49(8:03) 2.4(5:00) 400
  Total28 62:20:00 421.04 677.6 11313

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Friday Oct 31, 2008 #

Polewalk 1:30:00 [1] 11.0 km (8:11 / km) +516m 6:38 / km

From Trendiak Rd to secret location.. Actual time about 2hrs but too much standing around to count full time

Thursday Oct 30, 2008 #

Striding with Poles hills 12:00 [3] 2.4 km (5:00 / km) +400m 2:44 / km
max:174

Trowbridge Hill

Polewalk warm up/down 1:48:00 [1] 12.6 km (8:34 / km)

CP

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

PM. Hazelwood.

Interesting weather day. For morning workout needed a toque and long-johns and it was shorts and T-shirt for afternoon workout..

Wednesday Oct 29, 2008 #

Rollerski (Skate) 2:00:00 [1] 34.0 km (3:32 / km) +318m 3:22 / km
shoes: START SK r.s.

Kamview. 3 X 10min legs only

Tuesday Oct 28, 2008 #

Rollerski (Double Pole) 2:00:00 [1] 33.0 km (3:38 / km) +435m 3:25 / km
shoes: Off Road Classic

Kamview

Monday Oct 27, 2008 #

Note
(rest day)

Sunday Oct 26, 2008 #

Run/Walk 1:25:00 [1] 10.0 km (8:30 / km)

Adventure in the bush near Two Island Lk. Actual time over 2hrs

Saturday Oct 25, 2008 #

Rollerski (Double Pole) 2:00:00 [1] 35.0 km (3:26 / km) +423m 3:14 / km
shoes: Off Road Classic

AM. Kamview

Friday Oct 24, 2008 #

Rollerski hills (Skate) 25:00 [3] 7.5 km (3:20 / km)
max:170 shoes: START SK r.s.

AM. Stanley. 5 X 5min

Rollerski (Skate) 1:15:00 [1] 22.5 km (3:20 / km)
shoes: START SK r.s.

Before, between, and after hills

Strength (PUSH) 50:00 [1]

PM. 20min core + 4 X 7.5min circuit

Thursday Oct 23, 2008 #

Polewalk hills 1:30:00 [2] 12.0 km (7:30 / km)

Trowbridge hill

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

Before and after hills

Wednesday Oct 22, 2008 #

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

From home around the block

Strength (Body Gym) 15:00 [1]

After run

Tuesday Oct 21, 2008 #

Note
(rest day)

Monday Oct 20, 2008 #

Run/Walk 1:35:00 [1] 12.0 km (7:55 / km) +473m 6:37 / km

PM. Wishart with rtm

Sunday Oct 19, 2008 #

Rollerski 2:30:00 [1] 40.0 km (3:45 / km) +884m 3:23 / km
shoes: Off Road Classic

Home - Paquette - Hazelwood - 4th - Mapleward - Government - Home

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

PM Hazelwood with rtm

Saturday Oct 18, 2008 #

Running race (Lappe 22k TT) 1:21:29 [4] 22.0 km (3:42 / km) +445m 3:22 / km
ahr:168 max:179

Morning run at Lappe

Running warm up/down 8:31 [1] 2.0 km (4:16 / km)

Warm up

Polewalk 1:00:00 [1] 8.0 km (7:30 / km)
ahr:117 max:147

On Lappe trails after hard run

Friday Oct 17, 2008 #

Polewalk 2:15:00 [1] 18.0 km (7:30 / km) +1035m 5:50 / km

Cascades - CP. Actual time around 2.40hr but spent some time looking at my watch on Trowbridge hill coaching..

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

From home around the back roads to Mills Block.

Thursday Oct 16, 2008 #

Rollerski (Skate) 2:00:00 [1] 38.0 km (3:09 / km) +728m 2:53 / km
shoes: Riku's Marwe SK

Stanley to almost Nolalu and back + a bit on River Rd with rtm

Wednesday Oct 15, 2008 #

Rollerski (Classic) 1:00:00 [1] 11.0 km (5:27 / km)
shoes: Marwe 3-wheel CL

At Boulevard coaching..

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

After r.s. to LPH - Bluffs - Shuniah - Trowbridge - CP - LPH - Boulevard

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

Afternoon polewalk at CP with rtm

Tuesday Oct 14, 2008 #

Strength (PUSH) 1:15:00 [1]

Core + 4 circuits

Running 40:00 [1] 7.0 km (5:43 / km)

From home to vote, then around Tapiola trails for a while

Monday Oct 13, 2008 #

Rollerski (Double Pole) 1:45:00 [1] 28.0 km (3:45 / km) +638m 3:22 / km
shoes: Marwe 3-wheel CL

Home - Mapleward - Oliver - Belrose (can't believe the bridge is still out..) - over to Woodcrest - over to Dawson via Skyline - Paquette - home

Polewalk 1:20:00 [1] 10.0 km (8:00 / km) +205m 7:15 / km

PM. CP

Sunday Oct 12, 2008 #

Run/Walk 3:30:00 [1] 28.0 km (7:30 / km) +2347m 5:17 / km

Lutsen area. Actual time around 4hrs but enough slow walking/standing that won't count full time

Saturday Oct 11, 2008 #

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

Cascades - CP

Strength 30:00 [1]

Core and spenst

Friday Oct 10, 2008 #

Rollerski (Double Pole) 1:00:00 [1] 10.0 km (6:00 / km)

Boulevard coaching..

Running 1:00:00 [1] 10.0 km (6:00 / km) +513m 4:47 / km

From Boulevard to LPH trails - Bluffs - CP - Shuniah - LPH - back

Thursday Oct 9, 2008 #

Rollerski (Skate) 2:00:00 [1] 37.0 km (3:15 / km) +604m 3:00 / km
shoes: START SK r.s.

From Stanley to Nolalu-5k. Planned to go all the way to Nolalu but road became unskiable (in the middle of a fairly large downhill which made for a few anxious moments..) Pretty stiff head wind out (1.05hr there) and 'downhills getting kind of sketchy' (max speed hit 50kph) tail wind back (50min in) Did another 10min on River Rd when got to truck.

Wednesday Oct 8, 2008 #

Run/Walk hills 1:30:00 intensity: (1:00:00 @1) + (30:00 @2) 12.0 km (7:30 / km)

Mt. Baldy coaching..

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

Hilldale Rd

Tuesday Oct 7, 2008 #

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

Hazelwood. Trails in nice shape

Monday Oct 6, 2008 #

Running 2:00:00 [1] 20.0 km (6:00 / km) +785m 5:01 / km

Cascades-CP-Bluffs-Shuniah-back

Sunday Oct 5, 2008 #

Note

Lazy

Saturday Oct 4, 2008 #

Event: Lappe Sawdust Run
 

Running race 45:45 [3] 10.8 km (4:14 / km) +395m 3:35 / km
ahr:171 max:180 shoes: Karhu Pesäpallo Spikes

Sawdust Run

Running warm up/down 44:15 [1] 8.2 km (5:24 / km)

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

PM. Cascades into CP

Friday Oct 3, 2008 #

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

Loch Lomand Rd

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

Kamview right after dp.

Thursday Oct 2, 2008 #

Strength (PUSH) 1:15:00 [1]

Core and circuit

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

Evening run around the block

Wednesday Oct 1, 2008 #

Running race (Kamview Wed Nite Race) 21:12 [3] 5.6 km (3:47 / km) +169m 3:17 / km
ahr:174 max:179

Running warm up/down 13:48 [1] 3.0 km (4:36 / km)

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