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Training Log Archive: xctimo

In the 7 days ending Aug 24, 2008:

activity	#	time	miles		km		+m
Rollerski	3	7:45:00	78.29	(5:56)	126.0	(3:41)	2842
Running	4	6:35:00	41.63	(9:29)	67.0	(5:54)	1280
Road Cycling	2	3:20:00	60.27	(3:19)	97.0	(2:04)	218
Polewalk	1	1:15:00	6.21	(12:04)	10.0	(7:30)
Strength	1	20:00
Swimming	1	15:00
Total	7	19:30:00	186.41		300.0		4340

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Sunday Aug 24, 2008 #

Rollerski (Double Pole) 4:00:00 [1] 73.0 km (3:17 / km) +1639m 2:57 / km
ahr:110 max:163 shoes: Off Road Classic

From Hwy to S.Gilles to and through border. Up Mt. Josephine 3 X

Saturday Aug 23, 2008 #

Running 3:00:00 [1] 28.0 km (6:26 / km) +1280m 5:14 / km
ahr:127 max:159

Start from Cascades up trail beside river to gravel pit, then along Onion to Wishart - 1 X everything at Wishart - to Hilldale (trail) - to Gorvale (trail) back to Onion, then to Melbourne and back into Cascades

Friday Aug 22, 2008 #

Rollerski (Classic) 2:00:00 25.0 km (4:48 / km) +720m 4:12 / km
max:177

Ouimet cl r.s. with 2 tests.

Road Cycling 2:00:00 [1] 60.0 km (2:00 / km)
ahr:120 max:163

From corner of Ouimet Rd and Hwy to Silver Harbour plus one extra loop of at Silver Harbour. Done right after finishing rollerski

Swimming 15:00 [2]

In Surprise Lk at Silver Harbour. After a couple hour rest after finishing road bike.

Strength (Core) 20:00 [2]

20min continuous core strength right after swim

Thursday Aug 21, 2008 #

Running 2:00:00 22.0 km (5:27 / km)
ahr:143 max:178

Lappe. 3 X Pond and last 2 hills+ at better speed/effort. Died a bit on last one as I wasn't really handling the 30C+ heat too well..

Note

183lbs

Wednesday Aug 20, 2008 #

Rollerski (Skate) 1:45:00 [1] 28.0 km (3:45 / km) +483m 3:27 / km
ahr:120 max:166

From Stanley up River to Hwy 130, then up into King George's Park and finally up Broadway with side trip into Old Fort William..

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

From home to Tapiola to do some trail mapping for Lappe Biathlon

Tuesday Aug 19, 2008 #

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

AM. Cent Pk

Road Cycling 1:20:00 [1] 37.0 km (2:10 / km) +218m 2:06 / km
ahr:117

PM. Home-Governmnt-Mapleward-John-Townline-Oliver-Belrose - then Belrose bridge was still out so took a detour on gravel road that came out by Creekside, then up the normal way through Skyline to Dawson-Paquette-Alice where I had a staring contest with a bear for about a minute before I balked and turned around and let it cross the road before I continued on my way back to Governmnt and home.

Monday Aug 18, 2008 #

Running (Around the block +) 1:05:00 [1] 12.0 km (5:25 / km)

From home around the regular block clockwise except followed Toms Rd to John St Rd and then back up Com. Hall Rd.

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