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Training Log Archive: xcsnowskier14

In the 7 days ending Aug 18, 2007:

	activity	#	time	miles		km		+m
	Running	5	5:50:00	36.66	(9:33)	59.0	(5:56)
	Ski Walk	4	5:00:00	22.99	(13:03)	37.0	(8:06)
	Strength	2	1:25:00	3.73		6.0
	Misc.	1	35:00	2.49	(14:05)	4.0	(8:45)
	Running Race	1	9:56	1.86	(5:20)	3.0	(3:19)
	Total	7	12:59:56	67.73		109.0
averages - rhr:48

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Saturday Aug 18, 2007 #

Ski Walk long 2:00:00 [2] 15.0 km (8:00 / km)
rhr:46 shoes: Asics Gel Nordic

2 x 7.5 km loops...fairly good pace, both laps around 58 min. legs were tired from yesterday i think

C • I know I've asked you how to ... 3

Friday Aug 17, 2007 #

Running warm up/down 1:00:00 [2] 8.0 km (7:30 / km)
rhr:48 shoes: Asics GT-2120 Trail

nice and easy

Running intervals 1:00:00 10.0 km (6:00 / km)
rhr:48 shoes: Asics GT-2120 Trail

4 x pond + pilon and grunt. was supposed to do this workout on wednesday but my foot hurt a bit, so i iced it and took some ibuprofen today before the workout. it only hurt on the downhill after pilons so it wasnt too bad.

Splits:
10:31
10:16
10:21
10:34

was pretty quick and i felt pretty good doing it.

Thursday Aug 16, 2007 #

Running 1:00:00 [2] 11.0 km (5:27 / km)
shoes: Asics GT-2120 Trail

same thing that i did with the girls on monday

Misc. (H.R. Testing) 35:00 4.0 km (8:45 / km)
rhr:47

best overall heart rates i have had..a few were the lowest and a few were only a couple beats off...

Strength (Roller Board) 25:00 [3]
rhr:47

felt pretty good i guess

Wednesday Aug 15, 2007 #

Running 1:00:00 10.0 km (6:00 / km)
rhr:48 shoes: Asics GT-2120 Trail

was going to do a interval workout today...but i found out that my foot starts to swell up on hills, and when i go hard its worse...so i am going to move this workout to friday and before i do that workout i will ice my foot and take a few tylenol to ease the throbbing.

Ski Walk 1:00:00 [1] 7.5 km (8:00 / km)
rhr:47 shoes: Asics GT-2120 Trail

1hr 4min lap

Tuesday Aug 14, 2007 #

Strength 1:00:00 [2] 6.0 km (10:00 / km)
rhr:49 shoes: Asics Gel Nordic

kinda hard to get moving, my whole body just feels like it is super tired and it was hard to keep motivated throughout the workout.

Ski Walk 1:00:00 [2] 7.5 km (8:00 / km)
shoes: Asics GT-2120 Trail

58 min lap...felt pretty good i guess

Monday Aug 13, 2007 #

Running 1:00:00 [3] 11.0 km (5:27 / km)
rhr:48 shoes: Asics GT-2120 Trail

Nice run with the girls this morning. Went on the 7.5 plus big s-turn and s-turn. Had a nice swim afterwards in the pond, it was kinda chilly this morning in the water.

Ski Walk 1:00:00 [1] 7.0 km (8:34 / km)
rhr:48 shoes: Asics GT-2120 Trail

was kinda slow and my legs were pretty tired, i think that this week is going to be pretty difficult

Sunday Aug 12, 2007 #

Running Race race 9:56 [5] 3.0 km (3:19 / km)
rhr:47 shoes: Green Machines

ran a good race, PB. had the new sum 41 song stuck in my head the entire race so that basically kept me on pace the entire time lol

Running warm up/down 50:00 [3] 9.0 km (5:33 / km)
rhr:47 shoes: Asics GT-2120 Trail

3 laps before, 1 lap after and ran from the paintball place to marks camp after the race

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