Training Log Archive: xctimo

In the 7 days ending Sep 18, 2005:

4:15

0:00

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.

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

Note
(rest day)

No training. Long work day..

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

1hr sk rollerski from Trowbridge

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

1hr 8k polewalk at Wishart

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

1hr 10k run

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

1.15hr run from Cascades