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Training Log Archive: spinner

In the 7 days ending Jan 11, 2015:

activity # timemileskm+m
  Running3 3:03:52 15.26 24.56 77
  XC Skiing - Skate1 1:48:51 10.67(10:12) 17.17(6:20) 287
  Strength 2 55:00
  Cycling - Stationary1 36:00
  Core Strength1 15:00
  Total7 6:38:43 25.93 41.74 364

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MoTuWeThFrSaSu

Sunday Jan 11, 2015 #

9 AM

Running 1:19:34 intensity: (51 @1) + (11:27 @2) + (1:05:18 @3) + (1:58 @4) 15.76 km (5:03 / km) +77m 4:56 / km
ahr:165 max:176 shoes: Saucony Ride 6

OOC long run in Manotick.

Saturday Jan 10, 2015 #

Cycling - Stationary 36:00 [3]

Core Strength 15:00 [2]

Friday Jan 9, 2015 #

11 AM

XC Skiing - Skate (Skate) 1:48:51 intensity: (21:56 @1) + (22:33 @2) + (52:43 @3) + (11:39 @4) 17.17 km (6:20 / km) +287m 5:51 / km
ahr:157 max:184

Skiing from P3 up the parkway to just past the bridge over Notch Rd. the conditions were quite good but the skis were slow.

Wednesday Jan 7, 2015 #

6 PM

Running 1:02:21 intensity: (4:09 @1) + (10:02 @2) + (48:10 @3)
ahr:161 max:173 shoes: Saucony Ride 6

OOC running training. did a "colouring the streets" exercise in the neighboorhood near Woodroffe HS. was a bit chilly out.

Tuesday Jan 6, 2015 #

Strength 25:00 [1]

Cutting up firewood.
1 PM

Running 41:57 intensity: (33 @1) + (1:49 @2) + (36:38 @3) + (2:57 @4) 8.8 km (4:46 / km)
ahr:169 max:176 shoes: Inov-8 Oroc 280 2014

Power-line trail and Howie road allowance.

Monday Jan 5, 2015 #

Strength intervals 30:00 [1]

Hauling firewood to the shed from the forest.

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