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Training Log Archive: Mick

In the 31 days ending Mar 31, 2014:

activity	#	time	miles		km		+m
Running	17	23:29:02	137.77	(10:14)	221.73	(6:21)	5406
Cycling	13	10:30:00
Skiing-xc	6	7:24:56	53.64	(8:18)	86.33	(5:09)	344
Strength	13	3:30:00
Stretching	13	2:45:00
Rowing Machine	8	2:19:00
Orienteering	2	2:15:10	9.95	(13:35)	16.02	(8:26)	285
Total	34	52:13:08	201.37		324.08		6035
[1-5]	34	49:28:08

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Monday Mar 31, 2014 #

Rowing Machine 15:00 [3]

Strength 20:00 [3]

Cycling 40:00 [2]

Sunday Mar 30, 2014 #

1 PM

Running 1:39:52 [2] 16.13 km (6:12 / km) +381m 5:32 / km
shoes: Merrell

C • back to back long runs 2

Saturday Mar 29, 2014 #

1 PM

Running 3:11:04 [2] 28.97 km (6:36 / km) +700m 5:53 / km
shoes: Merrell

Very mucky trails in St Catharines. I wiped out hard on a downhill when I slipped on an ice sheet that was concealed by mud.

Friday Mar 28, 2014 #

Rowing Machine 16:00 [3]

Strength 15:00 [3]

Thursday Mar 27, 2014 #

Cycling 40:00 [2]

Cycling 45:00 [4]

Strength 15:00 [3]

Wednesday Mar 26, 2014 #

Cycling 40:00 [2]

Rowing Machine 17:00 [3]

Strength 15:00 [3]

Stretching 15:00 [0]

Tuesday Mar 25, 2014 #

8 PM

Running 1:21:35 15.09 km (5:24 / km) +292m 4:56 / km
shoes: Brooks #2

Stretching 15:00 [0]

Cycling 45:00 [4]

Sunday Mar 23, 2014 #

2 PM

Running 3:01:00 [2] 30.89 km (5:52 / km) +291m 5:36 / km
shoes: Brooks #2

Ran up to Preston, and then checked out the course for the race in 2 weeks. I made this a long one by adding some loops in Riverside, Dumfries and the golf course. There is still plenty of snow in the parks, but it was cold enough that there wasn't too much post-holing.

Saturday Mar 22, 2014 #

8 AM

Running 1:34:52 [2] 15.95 km (5:57 / km) +113m 5:45 / km
shoes: Brooks #2

Started with my usual route through Vic Park and then along Devil's creek. Then I did an out and back along the river trail, which must be the most beautiful trail within the Cambridge city limits.

Stretching 10:00 [0]

Friday Mar 21, 2014 #

Cycling 40:00 [2]

Rowing Machine 20:00 [3]

Strength 15:00 [3]

Thursday Mar 20, 2014 #

Cycling 45:00 [4]

Stretching 10:00 [0]

Strength 15:00 [3]

Wednesday Mar 19, 2014 #

Rowing Machine 19:00 [3]

Strength 15:00 [3]

8 PM

Running 1:26:15 [2] 14.82 km (5:49 / km) +333m 5:14 / km
shoes: Brooks #2

Stretching 10:00 [0]

Tuesday Mar 18, 2014 #

Running 44:00 6.4 km (6:52 / km) +700m 4:27 / km
shoes: Brooks

Treadmill max incline.

8 PM

Running 26:14 [2] 4.57 km (5:45 / km) +17m 5:38 / km
shoes: Brooks #2

Cycling 40:00 [2]

Strength 15:00 [3]

Stretching 15:00 [0]

Monday Mar 17, 2014 #

Rowing Machine 20:00 [3]

Cycling 1:00:00 [2]

Strength 20:00 [3]

Sunday Mar 16, 2014 #

1 PM

Running 2:48:00 [2] 24.1 km (6:58 / km) +459m 6:22 / km
shoes: oroc 280

A great run with Tiny in Homer Watson. We did our best to pack down the lumpy trails, which we seemed to cross over again and again. It felt great to be out on a sunny day.

C • training 3

Saturday Mar 15, 2014 #

9 AM

Running 29:08 [2] 4.47 km (6:31 / km) +18m 6:24 / km
shoes: Brooks #2

Running 24:35 [2] 4.04 km (6:05 / km) +59m 5:40 / km
shoes: Brooks #2

Stretching 15:00 [0]

Friday Mar 14, 2014 #

6 AM

Skiing-xc 59:43 [2] 9.64 km (6:12 / km) +49m 6:02 / km

Last night when I noticed that rain was forecasted for today, I had the disturbing compulsion to set the alarm clock for 5 am so that I could ski at Shades before work. I think this winter has made a skier out of me.

C • Skier 7

Stretching 10:00 [0]

8 PM

Running 53:13 [2] 9.5 km (5:36 / km) +121m 5:16 / km
shoes: Brooks #2

Thursday Mar 13, 2014 #

12 PM

Cycling 45:00 [4]

7 PM

Skiing-xc 36:04 [2] 5.36 km (6:44 / km) +41m 6:29 / km

Skiing-xc 36:31 [2] 5.49 km (6:39 / km) +50m 6:22 / km

Out at Shades Mills. Some people have been out, but it hasn't been groomed. Took a break in the middle to go pick up laundry and the laundromat.

Stretching 10:00 [0]

Wednesday Mar 12, 2014 #

Running 51:00 7.5 km (6:48 / km) +830m 4:23 / km
shoes: Brooks

Treadmill max incline run.

Stretching 15:00 [0]

Tuesday Mar 11, 2014 #

Cycling 45:00 [4]

Strength 15:00 [3]

7 PM

Stretching 15:00 [0]

Orienteering 32:19 [2] 4.6 km (7:02 / km) +16m 6:54 / km
shoes: Brooks #2

Running 26:09 [2] 4.74 km (5:31 / km) +54m 5:13 / km
shoes: Brooks #2

Monday Mar 10, 2014 #

Cycling 1:00:00 [2]

Rowing Machine 16:00 [3]

Strength 15:00 [3]

Sunday Mar 9, 2014 #

Event: Stars O-Cup Finale

9 AM

Running 22:49 [2] 3.93 km (5:48 / km) +65m 5:22 / km
shoes: oroc 280

Orienteering 1:00:50 [4] 7.37 km (8:16 / km) +153m 7:29 / km
shoes: oroc 280

This was an excellent race to end the 2014 OCup series. A fantastic course, and the woods were gorgeous. Dale is a natural course setter. I had some small errors and hesitations, and I could have taken a better route in the first box, but otherwise I had a good race. Next year I qualify for 1 handicap. Look out Bash! I'm coming for you. I might even buy snowshoes. I was impressed to be neck-to-neck with Bash while crossing the first field.

C • Neck-and-neck 4

C • Dale 3

Orienteering 42:01 [2] 4.06 km (10:22 / km) +116m 9:04 / km
shoes: oroc 280

Picking up CPs with Bent. It was a great morning for running. It is too bad the attendance was not higher at this race.

Skiing-xc 41:02 [2] 9.55 km (4:18 / km) +28m 4:14 / km

More gliding and poling practice at Bechtel.

Friday Mar 7, 2014 #

4 PM

Skiing-xc 1:31:32 [2] 20.88 km (4:23 / km) +71m 4:19 / km

A fantastic day at Bechtel. I tried to work on some of the pointers that Nick and Alin gave me.

C • so 3

Thursday Mar 6, 2014 #

5 PM

Running 35:04 [2] 6.16 km (5:41 / km) +33m 5:32 / km
shoes: Brooks #2

Cycling 45:00 [4]

Stretching 15:00 [0]

Wednesday Mar 5, 2014 #

Running 48:00 [3] 4.5 mi (10:40 / mi) +700m 7:11 / mi
shoes: Brooks

Max incline (15-is that %?) for 20 mins, good incline for the remainder.

Strength 20:00 [3]

8 PM

Skiing-xc 1:12:59 [2] 12.29 km (5:56 / km) +77m 5:45 / km

Out at Shade's. They've groomed, but the trails are in good shape.

Stretching 10:00 [0]

Monday Mar 3, 2014 #

Cycling 40:00 [2]

Rowing Machine 16:00 [3]

Strength 15:00 [3]

Sunday Mar 2, 2014 #

1 PM

Running 2:26:12 [2] 17.22 km (8:30 / km) +240m 7:56 / km
shoes: Montrail M

Out at the hydrocut. It would have been a good day to have snowshoes. The snow was thigh and waste deep in many places. Runnable on the west once we'd post-holed over there. Met a guy building an igloo, which doesn't happen very often in southern ontario.

Saturday Mar 1, 2014 #

2 PM

Skiing-xc 1:47:05 [2] 23.11 km (4:38 / km) +28m 4:36 / km

A fun ski, except for a hard fall just as I started skiing. My right butt and hip are very sore now.

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