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Training Log Archive: spinner

In the 7 days ending Jan 25, 2015:

activity # timemileskm+m
  Running3 4:29:01 29.54(9:06) 47.54(5:39) 138
  XC Skiing - Skate2 1:31:17 9.12(10:00) 14.68(6:13) 24
  Ski Orienteering 1 54:11 7.8(6:57) 12.56(4:19) 69
  Cycling - Stationary1 36:00
  Core Strength1 15:00
  Total7 7:45:29 46.47 74.79 231

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MoTuWeThFrSaSu

Sunday Jan 25, 2015 #

9 AM

Running 1:29:06 intensity: (1:01 @1) + (6:08 @2) + (1:21:57 @3) 16.92 km (5:16 / km) +60m 5:10 / km
ahr:164 max:172 shoes: Saucony Ride 6

Sunday long run around Kanata.

Saturday Jan 24, 2015 #

10 AM

XC Skiing - Skate warm up/down 19:59 intensity: (3:10 @1) + (8:13 @2) + (8:36 @3) 3.16 km (6:19 / km) +1m 6:18 / km
ahr:154 max:172

11 AM

Ski Orienteering 54:11 intensity: (6 @1) + (10 @2) + (6:06 @3) + (47:49 @4) 12.56 km (4:19 / km) +69m 4:12 / km
ahr:178 max:184

Ski-O at Wesley Clover Park. fun course and good conditions.

Thursday Jan 22, 2015 #

Cycling - Stationary 36:00 [2]

Core Strength 15:00 [2]

Wednesday Jan 21, 2015 #

6 PM

Running 1:20:25 intensity: (16:27 @1) + (20:09 @2) + (17:34 @3) + (18:06 @4) + (8:09 @5) 11.84 km (6:48 / km) +12m 6:46 / km
ahr:159 max:188 shoes: Saucony Ride 6

OOC running training. went to the 4H loop and and did 45min of whatever length intervals you wanted including 10min of rest. had to do at least 1 figure-8 loop and 1 km loop at hard pace.

figure-8: 6:49
1 km: 3:53

Tuesday Jan 20, 2015 #

2 PM

XC Skiing - Skate (Skate) 1:11:18 intensity: (45:10 @1) + (26:08 @2) 11.52 km (6:11 / km) +23m 6:08 / km
ahr:136 max:151

Skiing on the snowmobile trails at the end of Corkery Rd.

Monday Jan 19, 2015 #

2 PM

Running 1:39:30 intensity: (24 @1) + (5:13 @2) + (1:33:36 @3) + (17 @4) 18.79 km (5:18 / km) +66m 5:12 / km
ahr:165 max:175 shoes: Inov-8 Oroc 280 2014

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