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Training Log Archive: xctimo

In the 31 days ending Aug 31, 2007:

activity	#	time	miles		km		+m
Running	10	7:40:29	53.44	(8:37)	86.0	(5:21)
Rollerski	4	5:35:00	57.79	(5:48)	93.0	(3:36)	220
Road Cycling	2	2:30:00	40.39	(3:43)	65.0	(2:18)	490
Mountain Cycling	3	2:08:59	26.72	(4:50)	43.0	(3:00)
Running with Poles	1	1:50:00	13.24	(8:19)	21.3	(5:10)	236
Orienteering	1	1:04:20	6.21	(10:21)	10.0	(6:26)	195	8 /	9c	88%
Run/Walk	1	1:00:00	6.21	(9:39)	10.0	(6:00)
Canoe	1	42:24	3.73	(11:22)	6.0	(7:04)
Strength	1	33:08
Total	18	23:04:20	207.72		334.3		1141	8 /	9c	88%

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Friday Aug 31, 2007 #

Running 1:05:00 [1] 12.0 km (5:25 / km)

From Cascades into C-Park

Thursday Aug 30, 2007 #

Rollerski (Classic) 1:50:00 [1] 30.0 km (3:40 / km)

From home to the end of Copenhagen and back with a loop around Trowbridge.

Wednesday Aug 29, 2007 #

Running 30:00 [2] 6.0 km (5:00 / km)

Tapiola with some harder stuff.. Depressingly slow..

Tuesday Aug 28, 2007 #

Running 1:00:00 [1] 11.0 km (5:27 / km)

At Hazelwood with rtm and bootsy

Monday Aug 27, 2007 #

Rollerski (Skate) 45:00 [1] 16.0 km (2:49 / km) +220m 2:38 / km

On Hilldale. Start from Wardrope and ski to hill by Melbourne, up and down hill for about 30min (different techniques up steep part - one skate, offset, legs only...), then back to car.

Running 30:00 [1] 6.0 km (5:00 / km)

At Cascades after rollerski

Sunday Aug 26, 2007 #

Running with Poles warm up/down (plus some Pole Walking) 1:27:00 [1] 18.0 km (4:50 / km)

At Wishart. Around 55min before hills, between hills, and a bit after hills..

Running with Poles hills 23:00 [3] 3.3 km (6:58 / km) +236m 5:08 / km
ahr:164 max:182

4 X Wishart Pipeline hill starting from culvert. 5.50 (162avg 174max), 5.51 (162, 177), 5.47 (165, 178), 5.26 (167, 182). Polewalked the steep sections, ran with poles the flatter sections. Ran with poles the last section of the last hill to see how high the heart rate would actually go..

Saturday Aug 25, 2007 #

Road Cycling 1:40:00 [1] 40.0 km (2:30 / km) +490m 2:21 / km
ahr:124 max:157

From home to Lake via Onion Lk Rd, Howcum Lk Rd route.

Friday Aug 24, 2007 #

Road Cycling 50:00 [1] 25.0 km (2:00 / km)

Lappe to home. Mostly downhill. Some harder sections

Wednesday Aug 22, 2007 #

Strength (Shovel and Wheelbarrow) 33:08 [3]

5hrs shovelling at work. Count to even out weeks hours..

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

Lappe with rtm

Tuesday Aug 21, 2007 #

Note

No time..

Monday Aug 20, 2007 #

Running intervals 45:00 [2] 9.0 km (5:00 / km)

At Cent Pk. 15min warm up, then (3.5min 'good solid effort', 1.5min easy) X 5. Felt better than expected being 25lbs+ overweight...

Sunday Aug 19, 2007 #

Running 1:00:00 [1] 11.0 km (5:27 / km)

TILT +

Rollerski (Classic) 2:00:00 [2] 32.0 km (3:45 / km)

From home up to end of pavement on Copenhagen Rd, then around Boulevard on the way back home. With Bootsy so there were the requisite harder sections..

Saturday Aug 18, 2007 #

Canoe race 42:24 [1] 6.0 km (7:04 / km)

Conquer the Dog Triathlon (Canoe, Mtn Bike, Run). Canoe distance was supposed to be 5k but I am sure it must have been 7 or 8k.. I put down 6 as a safe estimate..

Mountain Cycling race 38:59 [3] 18.0 km (2:10 / km)

Most of the road had just been re-gravelled so very soft and slick. Time includes transition..

Running race 20:29 [2] 5.0 km (4:06 / km)

First 2k of run felt very very bad. Rest of it felt like I have not been training - so just about what I should expect..

Mountain Cycling (On roads) 1:00:00 [1] 17.0 km (3:32 / km)

From home around town including around Boulevard. Pulling Chariot with bike attachment for first time..

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