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Training Log Archive: CheeseSteak

In the 7 days ending Jul 11, 2010:

activity	#	time	miles		km		+m
Trail Runnning	6	10:05:00	61.52		99.0		2815
Mountain biking	1	3:05:00	24.85	(7:27)	40.0	(4:38)
Road Biking	1	1:45:00	31.07	(3:23)	50.0	(2:06)
Core	2	1:30:00
Total	10	16:25:00	117.44		189.0		2815

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Sunday Jul 11, 2010 #

7 AM

Trail Runnning 3:00:00 [1] 27.0 km (6:40 / km) +700m 5:54 / km
shoes: Salomon XT Wings 2 - Black

Feeling a bit rough this morning (read between the lines) - missed my crew (I was late) at Summit Cafe, so hobbled around the Bench for 3hrs...Took about 2hrs to start feeling ok - Good detox run. Going back out with Zoolander later on today...

3 PM

Trail Runnning 1:45:00 [1] 18.0 km (5:50 / km)
shoes: Salomon SLAB 2

Another round in the PM to p/u Zoolander - running around Mt Rundle. Body is tired after a long 3-days...

Saturday Jul 10, 2010 #

Mountain biking 3:05:00 [2] 40.0 km (4:38 / km)

No an easy mtn bike ride w/ MC - Linked Grassi, Riders of Rohan, Highline and the sweet new Quarry-Quarry trail (Brian's trail?), popping us out at Dead Man's flats. 3hrs of riding avg-ing 13.2km/hr...ugh. So much for an easy ride...

Friday Jul 9, 2010 #

1 PM

Trail Runnning 1:45:00 [1] 17.0 km (6:11 / km) +865m 4:55 / km
shoes: Salomon SLAB 3

Preview of the NorAm Mtn Running Champs course - Decided to put in a good day despite the upcoming race tonight. Easy run with JL, but send him home after an hour (I guess he didn't want to go to the summit of the course). I'm glad I ran (walked) the final section of the course, as this goat trail was HARD!

6 PM

Trail Runnning 1:00:00 [1] 8.0 km (7:30 / km)
shoes: Salomon Speed Cross 2 - Fizz

Warmup/down for NorAm...

7 PM

Trail Runnning race 35:00 [4] 8.0 km (4:23 / km) +650m 3:07 / km
max:182 shoes: Salomon Speed Cross 2 - Fizz

NorAm Mtn Running Champs: Felt pretty good until the final pitch...then started feeling the elev of the morning session. HR was pretty steady - felt good and was still able to push it up in final climb.
Suunto Movescount.com: http://www.movescount.com/moves/move218724

Thursday Jul 8, 2010 #

Road Biking 1:45:00 [1] 50.0 km (2:06 / km)

Easy spin on Minnewanka loop - legs feeling sluggy...

Wednesday Jul 7, 2010 #

Trail Runnning 1:20:00 [1] 21.0 km (3:49 / km) +600m 3:20 / km
shoes: Salomon XT Wings 2 - Black

Easy run + warmup/down for intensity workout - Felt sluggy to start, but very good intervals...

Left knee cap still sore from crash 2 wks ago...

Trail Runnning 40:00 [4]
max:183 shoes: Salomon XT Wings 2 - Black

Intervals up Georgetown Hill: 5x 4min @Z4 intensity

Controlled my intervals to go harder each time up - You can check out my 'moves' here: http://www.movescount.com/moves/move212014

Tuesday Jul 6, 2010 #

Core 45:00 [1]

DR Core...feeling better today, a bit more core stability

Monday Jul 5, 2010 #

Core 45:00 [1]

DR Core - Easy warmup/down bike ride to the gym, then tackled the new core routine. No balance today, felt like a spazz...a bit tired from the weekend me thinks!

C • Core 3

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