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Training Log Archive: xctimo

In the 31 days ending Oct 31, 2005:

activity	#	time	miles		km		+m
Running	12	13:35:00	90.1	(9:03)	145.0	(5:37)
Rollerski	9	12:30:00	105.01		169.0		930
Strength	8	5:40:00
Polewalk	2	3:00:00	14.91	(12:04)	24.0	(7:30)
Cross Country Skiing	2	2:15:00	12.43	(10:52)	20.0	(6:45)
Run/Walk	1	1:45:00	9.32	(11:16)	15.0	(7:00)
Running with Poles	1	1:00:00	6.21	(9:39)	10.0	(6:00)
Total	28	39:45:00	237.99		383.0		930

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Monday Oct 31, 2005 #

Polewalk 1:30:00 [1] 12.0 km (7:30 / km)

1.5hr 12k polewalk at Cent Pk

Sunday Oct 30, 2005 #

Strength 1:00:00 [1]

1hr strength

Saturday Oct 29, 2005 #

Rollerski (Classic) 2:00:00 [1]

2hr mostly double poling on road to South Gilles

Friday Oct 28, 2005 #

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

1hr 10k run at camp before work

Strength (Shovel Bar and Sledge) 1:00:00 [1]

Several hours of shovelling first at work and then at home. Count as 1hr strength

Thursday Oct 27, 2005 #

Rollerski (Skate) 1:00:00 [1] 15.0 km (4:00 / km)

1hr 15k sk rollerski from home

Wednesday Oct 26, 2005 #

Running 30:00 [1] 5.0 km (6:00 / km)

30min 5k run from home. long work day again..

Tuesday Oct 25, 2005 #

Polewalk 1:30:00 [1] 12.0 km (7:30 / km)

1.5hr 12k polewalk at lappe

Monday Oct 24, 2005 #

Note
(rest day)

Long work day, no time for training

Sunday Oct 23, 2005 #

Rollerski hills (Skate and Classic) 1:00:00 [3] 12.0 km (5:00 / km)

6 X cl plus 6 X sk up silver minnow hill. 4.30-5min up and 2-2.30min down.

Rollerski warm up/down 30:00 [1] 12.0 km (2:30 / km)

Skiing downhills between intervals.. maybe i shouldn't count this..??

Strength 30:00 [1]

Strength in evening

Saturday Oct 22, 2005 #

Run/Walk 1:45:00 [1] 15.0 km (7:00 / km)

1.45hr run/walk in bush from lappe

Friday Oct 21, 2005 #

Running 30:00 [1] 5.0 km (6:00 / km)

30min run from home

Strength (Core and Body Gym) 30:00 [1]

Strength at home after run

Thursday Oct 20, 2005 #

Rollerski hills (Skate) 30:00 [2] 8.0 km (3:45 / km)

30min of legs only skating on Hildale Rd hill. Getting dark too quickly these days..

Wednesday Oct 19, 2005 #

Cross Country Skiing (Classic) 1:30:00 [1] 15.0 km (6:00 / km)

Skiing at Lappe!!!

C • ski 4

Tuesday Oct 18, 2005 #

Running with Poles hills 1:00:00 [3] 10.0 km (6:00 / km)

Hills at Lappe in the morning before work.

Cross Country Skiing (Classic) 45:00 [1] 5.0 km (9:00 / km)

REAL SKIING AT LAPPE AT 10PM!!! wouldn't have believed i would be skiing today when i was doing hills this morning..

Monday Oct 17, 2005 #

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

1hr 10k run at camp before work

Running 30:00 [1] 5.0 km (6:00 / km)

30min evening run

Sunday Oct 16, 2005 #

Rollerski race (Classic) 43:46 [3] 14.0 km (3:08 / km)

Time trial on Armstrong Hwy. -1C and brisk headwind. Otherwise felt ok.

Rollerski warm up/down (Classic) 46:14 [1] 14.0 km (3:18 / km)

20min warmup and rest after time trial to fill time

Strength (Core) 30:00 [1]

Evening core strength workout

Saturday Oct 15, 2005 #

Strength 1:00:00 [1]

1hr strength

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

1hr 10k run at lappe

Friday Oct 14, 2005 #

Strength 40:00 [1]

40min strength

Thursday Oct 13, 2005 #

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

1hr 10k run at camp before work

Rollerski (Skate) 1:00:00 [1] 15.0 km (4:00 / km) +250m 3:42 / km

1hr sk rollerski on Hildale rd. 7 X 3min uphill legs only. 2min rest between.

Wednesday Oct 12, 2005 #

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

1hr 10k run at camp before work

Running 1:20:00 [1] 15.0 km (5:20 / km)

1.20hr run on roads from Wishart

Tuesday Oct 11, 2005 #

Rollerski (Classic) 1:00:00 [1] 14.0 km (4:17 / km)

1hr 14k classic rollerski. 5 X 1min hard on road to Cascades. About 1.20-1.30min rest between.

Monday Oct 10, 2005 #

Note

Travelling from Sudbury to Tbay.

Sunday Oct 9, 2005 #

Running 40:00 [3] 8.0 km (5:00 / km)

1hr 8k run in Sudbury

Saturday Oct 8, 2005 #

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

2hr 20k run in Sudbury

Friday Oct 7, 2005 #

Running 20:00 [1] 4.0 km (5:00 / km)

4k run somewhere between Timmins and Sudbury on bush road

Thursday Oct 6, 2005 #

Rollerski (Skate) 1:45:00 [1] 25.0 km (4:12 / km)

1.45hr sk rollerski with Bootsy from home up to top of Copenhagen Rd and back. Some speed play.

Wednesday Oct 5, 2005 #

Note
(sick)

Not feeling well.

Tuesday Oct 4, 2005 #

Running 2:00:00 [1] 24.0 km (5:00 / km)
shoes: brooks cascadia pivot

2hr run from home to Cent Pk and Cascades with Bootsy

Monday Oct 3, 2005 #

Strength (Wheelbarrow) 30:00 [1]

5hrs wheelbarrowing and shovelling cement at work. Count as 30min of strength

Sunday Oct 2, 2005 #

Rollerski hills (Skate) 1:00:00 [3] 20.0 km (3:00 / km) +680m 2:34 / km

12 X up silver minnow hill. Between 4.30-6min per hill.

Rollerski warm up/down (Skate) 1:15:00 [1] 20.0 km (3:45 / km)

Skiing before, after, and down between uphills.

Saturday Oct 1, 2005 #

Running 45:00 [1] 9.0 km (5:00 / km)

Tried to run Sawdust, but asthma problems stopped the attempt.

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