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Training Log Archive: xctimo

In the 30 days ending Sep 30, 2008:

activity # timemileskm+m
  Running11 17:40:00 119.92(8:50) 193.0(5:30) 3193
  Rollerski7 13:30:00 139.81(5:48) 225.0(3:36) 3905
  Polewalk6 8:37:30 41.01(12:37) 66.0(7:50)
  Striding with Poles2 5:00:00 24.85(12:04) 40.0(7:30) 2839
  Strength6 3:50:00
  Run/Walk1 1:30:00 7.46(12:04) 12.0(7:30) 553
  Running with Poles1 7:30 0.78(9:39) 1.25(6:00) 300
  Total25 50:15:00 333.83 537.25 10790

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Tuesday Sep 30, 2008 #

Note

Unmotivated

Monday Sep 29, 2008 #

Note
(rest day)

Sunday Sep 28, 2008 #

Running with Poles hills 7:30 [3] 1.25 km (6:00 / km) +300m 2:44 / km

10 X Trowbridge hill
C • hey did you see coryhsmith ... 2

Polewalk 2:07:30 [1] 15.0 km (8:30 / km)

Before, between, and after hills

Saturday Sep 27, 2008 #

Running 2:00:00 intensity: (1:20:00 @1) + (40:00 @3) 21.0 km (5:43 / km)

Lappe. Some hard running from hole in fence around all of pond loop and last two hills several times.

Friday Sep 26, 2008 #

Note
(rest day)

Jogged around with Chariot for a bit mid-morning

Thursday Sep 25, 2008 #

Polewalk 2:00:00 [1] 16.0 km (7:30 / km)

Cascades to CP and back

Wednesday Sep 24, 2008 #

Rollerski (Skate) 1:45:00 intensity: (1:35:00 @1) + (10:00 @3) 24.0 km (4:23 / km) +621m 3:52 / km
ahr:128 max:173 shoes: START SK r.s.

Kamview. (30sec,1min,1.30,.30,1,1.30,.30,1,2.30) Hard up hill near chalet. 3min rest between each interval.

Tuesday Sep 23, 2008 #

Running 2:00:00 [1] 20.0 km (6:00 / km)

From Cascades into CP, then to Bluffs, over to mtn bike trails in Shuniah, then around in Cascades for a bit before going back to parking lot

Monday Sep 22, 2008 #

Polewalk 1:00:00 [1] 8.0 km (7:30 / km)

CP

Sunday Sep 21, 2008 #

Running race (Lappe 22k TT) 1:24:02 [3] 22.0 km (3:49 / km) +643m 3:20 / km
ahr:164 max:174

Morning run at Lappe

Running warm up/down 20:58 [1] 4.0 km (5:15 / km)

5min warmup, 16min cool down..

Saturday Sep 20, 2008 #

Running 35:00 [1] 6.0 km (5:50 / km)

From home into Tapiola for a bit and back

Friday Sep 19, 2008 #

Rollerski (Classic) 1:00:00 [1] 16.0 km (3:45 / km) +380m 3:21 / km
shoes: Marwe 3-wheel CL

Kamview area

Run/Walk 1:30:00 [1] 12.0 km (7:30 / km) +553m 6:06 / km

From Neebing down Mtn Rd to Coppin. Up trail to top of Norwesters.. Actual time over 2hrs for this but won't count full time..

Thursday Sep 18, 2008 #

Striding with Poles hills 3:00:00 intensity: (2:00:00 @1) + (1:00:00 @3) 25.0 km (7:12 / km) +1736m 5:21 / km
ahr:145 max:179

Hills at Baldy. 50min warm-up, Striding with poles up Baldy 11 times (slightly different work and rest times for each). Felt decent

Wednesday Sep 17, 2008 #

Rollerski (Double Pole) 2:00:00 [1] 35.0 km (3:26 / km) +1008m 3:00 / km
shoes: Off Road Classic

From Strath parking lot up to Trowbridge - loop around there for a while then up to the top of Copenhagen Rd-back-then over on gravel to SRR-up to Baldy Rd then back down to LSD-over to Boulevard area and back to Strath.

Tuesday Sep 16, 2008 #

Strength (PUSH) 30:00 [1]

Core and medicine ball huckin'

Polewalk 1:00:00 [1] 8.0 km (7:30 / km)

Afternoon polewalk at Lappe

Monday Sep 15, 2008 #

Note
(rest day)

Sunday Sep 14, 2008 #

Striding with Poles 2:00:00 intensity: (1:50:00 @1) + (10:00 @3) 15.0 km (8:00 / km) +1103m 5:51 / km
ahr:131 max:172

CP. Some harder intervals up Trowbridge hill

Saturday Sep 13, 2008 #

Rollerski (Skate) 1:45:00 [1] 30.0 km (3:30 / km)
shoes: START SK r.s.

Hwy to South Gilles

Rollerski (Double Pole) 45:00 [1] 15.0 km (3:00 / km)
shoes: Off Road Classic

Road got very lousy so switched to bigger tyres

Friday Sep 12, 2008 #

Running (TILT+) 1:00:00 [1] 10.0 km (6:00 / km)

Evening run

Thursday Sep 11, 2008 #

Rollerski (Double Pole) 2:00:00 [1] 30.0 km (4:00 / km) +621m 3:37 / km
shoes: Off Road Classic

Kamview area

Strength (PUSH) 1:30:00 [1]

PM. General strength routine

Wednesday Sep 10, 2008 #

Rollerski (Classic) 1:15:00 [1] 20.0 km (3:45 / km) +429m 3:23 / km
shoes: Marwe 3-wheel CL

From home up Paquette to Hwy. Over to Hazelwood - up and down, then back along Hwy home.
Broke yet another pole tip..

Running race 20:50 [3] 5.7 km (3:39 / km) +136m 3:16 / km
ahr:175 max:181

Kamview Wed Nite Race. Different course from last time.

Running warm up/down 39:10 [1] 6.3 km (6:13 / km)

Before and after race

Tuesday Sep 9, 2008 #

Strength (PUSH) 30:00 [1]

Core and huckin' med ball around

Running 2:30:00 [1] 25.0 km (6:00 / km) +1241m 4:48 / km

From Cascades to CP. 2 X 10k loop (only N side of bridge), then another 45min on Cascades trails

Monday Sep 8, 2008 #

Running (TILT+) 50:00 [1] 9.0 km (5:33 / km)

PM Sauna run

Strength (Core) 10:00 [1]

After run

Sunday Sep 7, 2008 #

Note

Dug out 90% of my potatoes..

Saturday Sep 6, 2008 #

Running 1:00:00 [1] 10.0 km (6:00 / km)

Near border

Friday Sep 5, 2008 #

Strength (Home Gym) 40:00 [1]

30min on Body Gym and Weight Bench + 10min core

Polewalk 1:30:00 [1] 11.0 km (8:11 / km)

CP with rtm

Thursday Sep 4, 2008 #

Rollerski (Skate) 3:00:00 [1] 55.0 km (3:16 / km) +846m 3:02 / km
shoes: START SK r.s.

From corner of Hwy 130 and Hanna Rd to Hwy 11, turn left and go to Stanley, up Hwy 588 for a while and then back on River Rd to van.

Wednesday Sep 3, 2008 #

Running race 34:55 [3] 9.5 km (3:41 / km) +196m 3:20 / km
ahr:170 max:177

Lappe 10km TT on road. (To 5k test run finish and back)
Felt good and much closer to NTDC boys than any other TT this year..
5k split was 3sec faster than 5k TT I ran in end of May-significantly easier and lower h.r. to run this pace.

Running warm up/down 1:25:05 [1] 14.5 km (5:52 / km)

Polewalk 1:00:00 [1] 8.0 km (7:30 / km)

PM. Lappe

Tuesday Sep 2, 2008 #

Strength (PUSH) 30:00 [1]

Some core and huckin' the medicine ball around

Monday Sep 1, 2008 #

Running 3:00:00 [1] 30.0 km (6:00 / km) +977m 5:10 / km

From home up Alice, right on Melbourne to Cascades trails. Then to CP and meet rtm for last 1.10hr.

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