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Training Log Archive: xctimo

In the 31 days ending Aug 31, 2005:

activity # timemileskm+m
  Cross Country Skiing9 17:45:00 108.74(9:48) 175.0(6:05) 2665
  Run/Walk7 8:45:00 43.5(12:04) 70.0(7:30)19c
  Running11 7:50:00 54.06(8:42) 87.0(5:24) 105
  Rollerski3 6:10:00 63.38(5:50) 102.0(3:38)
  Mountain Climbing1 4:00:00 9.32(25:45) 15.0(16:00) 920
  Polewalk4 3:44:00 18.64(12:01) 30.0(7:28)
  Strength3 45:00
  Running with Poles1 31:00 6.21(4:59) 10.0(3:06)
  Total24 49:30:00 303.85 489.0 369019c

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Wednesday Aug 31, 2005 #

Running intervals 1:00:00 [2] 12.0 km (5:00 / km)
ahr:130 max:176 shoes: brooks adrenaline asr

Tapiola. Was trying to run harder endurance intervals but was running so slow decided to stop mid-workout to do 60m sprints to find leg speed. No good..

Polewalk 45:00 [1] 6.0 km (7:30 / km)
shoes: brooks cascadia pivot

Easy evening polewalk from Trowbridge

Tuesday Aug 30, 2005 #

Note

Too much work - no time for training today

Monday Aug 29, 2005 #

Running 1:15:00 [1] 15.0 km (5:00 / km) +105m 4:50 / km
shoes: brooks adrenaline asr

1.15hr 15k run from home to Cent Pk and back on side roads and bike trails. Pretty fun (for running in town..)

Sunday Aug 28, 2005 #

Note
(rest day)

Rest

Saturday Aug 27, 2005 #

Rollerski (Off Road Double Pole) 3:10:00 [1] 60.0 km (3:10 / km)

Rollerskiing from home out to Wishart (where i ran) then up around to Hazelwood, back to town and home via side streets and bike paths

Running 1:20:00 [1] 12.0 km (6:40 / km)
shoes: brooks adrenaline asr

1.20hr 12k run at Wishart between rollerskiing.

Friday Aug 26, 2005 #

Running with Poles hills 31:00 [4] 10.0 km (3:06 / km)
shoes: brooks adrenaline asr

31min for 10 loops of steep side up, shallow side down Trowbridge hill. Trying to keep good speed.

Polewalk warm up/down 1:14:00 [1] 10.0 km (7:24 / km)
shoes: brooks adrenaline asr

Polewalking from Cascades parking lot before and after hills

Thursday Aug 25, 2005 #

Running 45:00 [1] 8.0 km (5:38 / km)
shoes: brooks adrenaline asr

45min 8k run in evening after arriving home from Europe

Wednesday Aug 24, 2005 #

Note

Travel from Finland to Germany

Tuesday Aug 23, 2005 #

Running 1:00:00 [1] 12.0 km (5:00 / km)
shoes: brooks adrenaline asr

1hr 12k run in Anjala

Monday Aug 22, 2005 #

Note

More driving around Finland..

Sunday Aug 21, 2005 #

Note

Driving aroud Finland

Saturday Aug 20, 2005 #

Run/Walk 2:00:00 [1] 16.0 km (7:30 / km)
shoes: brooks adrenaline asr

2hr 16k run/walk in Vuokatti

Friday Aug 19, 2005 #

Rollerski (Skate) 35:00 [4] 8.0 km (4:23 / km)

4 X up Vuokatin Vaara on sk Rollerskis. Increasing Intensity

Rollerski (Skate) 1:25:00 [1] 22.0 km (3:52 / km)

Skiing before and after hard workout

Thursday Aug 18, 2005 #

Cross Country Skiing (Classic) 1:00:00 [2] 15.0 km (4:00 / km)

1hr 15k cl in Tunnel in Vuokatti

Running 15:00 [1] 3.0 km (5:00 / km)
shoes: brooks adrenaline asr

15min 3k run

Strength 15:00 [1]

15min strength

Wednesday Aug 17, 2005 #

Cross Country Skiing (Skate) 1:15:00 [2] 15.0 km (5:00 / km) +295m 4:33 / km
ahr:134 max:167

1.15hr 15k sk in Tunnel in Vuokatti. Did 4 X 5min double poling. Otherwise just skating back and forth.

Run/Walk (Orienteerin) 1:30:00 [1] *** 10.0 km (9:00 / km)
19c shoes: brooks adrenaline asr

1.5hr 10k run/walk following O-course designed by Jussi

Tuesday Aug 16, 2005 #

Cross Country Skiing warm up/down (Classic) 1:00:00 [1] 12.0 km (5:00 / km) +295m 4:27 / km

PM Skiing before and after hard section of skiing in Tunnel in Vuokatti

Cross Country Skiing tempo (Classic) 30:00 [3] 8.0 km (3:45 / km)
ahr:134 max:181

Did about 10min Z2 then 20min of speed play with some sections going up to race speed. Felt pretty good.

Polewalk 1:00:00 [1] 8.0 km (7:30 / km)
shoes: brooks cascadia pivot

AM 1hr 8k polewalk in Vuokatti

Monday Aug 15, 2005 #

Running 15:00 [1] 3.0 km (5:00 / km)
shoes: brooks cascadia pivot

Drive most of the day from Anjala to Vuokatti. 15min 3k run in Vuokatti

Sunday Aug 14, 2005 #

Run/Walk 45:00 [1] 8.0 km (5:38 / km)
shoes: brooks adrenaline asr

45min 8k run/walk in Virojoki

Saturday Aug 13, 2005 #

Rollerski (Classic) 1:00:00 [1] 12.0 km (5:00 / km)

1hr 12k cl rollerski in Anjala

Strength (Core) 15:00 [1]

15min core strength

Friday Aug 12, 2005 #

Running 30:00 [1] 6.0 km (5:00 / km)
shoes: brooks adrenaline asr

30min 6k run Tuusula

Thursday Aug 11, 2005 #

Note
(rest day)

Went and watched an evening of World Track and Field Champs in Helsinki. Did about 4-5hrs of walking total today, I'll call it Active Rest.

Wednesday Aug 10, 2005 #

Running 30:00 [1] 5.0 km (6:00 / km)
shoes: brooks cascadia pivot

30min 5k run Tuusula, Finland

Tuesday Aug 9, 2005 #

Note
(rest day)

Travel to Finland via Munich to Zurich and then Helsinki

Monday Aug 8, 2005 #

Run/Walk 2:00:00 [1] 16.0 km (7:30 / km)
shoes: brooks cascadia pivot

2hr 16k runwalk to Ramsau and back. Ended up walking fairly hard back up the mtn to hotel because didn't want to miss dinner..

Sunday Aug 7, 2005 #

Mountain Climbing 4:00:00 [1] 15.0 km (16:00 / km) +920m 12:15 / km
ahr:94 max:127 shoes: brooks cascadia pivot

Hiked up and down most of Dachstein Mtn. Had to turn back few hundred metres from top because weather turned cold and snowing heavily. Little bit of extra time went into finding our way back down because trail was under snow..

Saturday Aug 6, 2005 #

Cross Country Skiing (Classic) 3:00:00 [1] 25.0 km (7:12 / km) +430m 6:38 / km
ahr:113 max:141

Skiing on glacier. alt avg 2637m

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

PM 1hr 8k runwalk in the mountains

Friday Aug 5, 2005 #

Cross Country Skiing (Skate) 2:15:00 [1] 25.0 km (5:24 / km) +350m 5:03 / km
ahr:118 max:143

AM. Skiing on glacier. Fastest conditions by far.. Altitude 2603

Cross Country Skiing (Classic) 30:00 [1] 5.0 km (6:00 / km)

PM1 Wanted to ski longer but groomer kicked us off course. Had to ski fairly hard at points because he was chasing us with the piston bully..

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

1hr 8k runwalk after dinner

Thursday Aug 4, 2005 #

Cross Country Skiing (Classic) 3:00:00 [1] 25.0 km (7:12 / km) +730m 6:17 / km

Skiing on glacier. High wind, blowing ice pellets

Run/Walk 30:00 [1] 4.0 km (7:30 / km)

30min 4k runwalk from hotel in evening

Wednesday Aug 3, 2005 #

Cross Country Skiing (Skate) 2:00:00 [1] 20.0 km (6:00 / km) +285m 5:36 / km
ahr:118 max:151

Skiing on glacier

Running 15:00 [1] 3.0 km (5:00 / km)
shoes: brooks cascadia pivot

15min 3k run

Strength (core) 15:00 [1]

15min core after run

Tuesday Aug 2, 2005 #

Running 45:00 [1] 8.0 km (5:38 / km)
shoes: brooks cascadia pivot

Run down to Ramsau. Bit easier training day today

Cross Country Skiing (Classic) 1:15:00 [1] 10.0 km (7:30 / km)

Skiing on glacier

Monday Aug 1, 2005 #

Cross Country Skiing (Skate) 2:00:00 [1] 15.0 km (8:00 / km) +280m 7:19 / km
ahr:114 max:146

Skiing on glacier. Little tired today.

Polewalk 45:00 [1] 6.0 km (7:30 / km)
shoes: brooks cascadia pivot

45min polewalk from Hotel Turlwand to Alpine Hutte.

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