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Training Log Archive: xctimo

In the 31 days ending Aug 31, 2008:

activity # timemileskm+m
  Rollerski11 19:05:00 205.05(5:35) 330.0(3:28) 3870
  Running13 18:40:00 124.27(9:01) 200.0(5:36) 3065
  Polewalk7 9:45:00 48.47(12:04) 78.0(7:30) 637
  Road Cycling4 5:05:00 91.34(3:20) 147.0(2:04) 432
  Strength3 2:20:00
  Swimming1 15:00
  Spenst1 15:00
  Total28 55:25:00 469.14 755.0 8004

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Sunday Aug 31, 2008 #

Note

Nothing

Saturday Aug 30, 2008 #

Rollerski (Skate) 20:00 [1] 5.0 km (4:00 / km)

Setting up sprint course for NTDC boys

Polewalk 1:40:00 [1] 14.0 km (7:09 / km)

PM. From Cascades into CP.

Friday Aug 29, 2008 #

Rollerski (Double Pole) 2:00:00 [1] 38.0 km (3:09 / km)
shoes: Off Road Classic

AM. LSD

Thursday Aug 28, 2008 #

Running 1:45:00 [1] 20.0 km (5:15 / km)

From home to Com.Hall Rd to Mills Block for a loop, to Toms, down both deadend sections of Paquette, back on Com.Hall to Gov, back to end of Boyko and then back home.

Wednesday Aug 27, 2008 #

Running race 20:12 [3] 5.2 km (3:53 / km) +143m 3:25 / km
ahr:174 max:179 shoes: Karhu Pesäpallo Spikes

Kamview Wed Nite Race. 2 X 2.6k (9.45, 10.26)

Running warm up/down 29:48 [1] 5.8 km (5:08 / km)

Tuesday Aug 26, 2008 #

Strength (PUSH) 30:00 [1]

Mostly chucking medicine ball around

Sunday Aug 24, 2008 #

Rollerski (Double Pole) 4:00:00 [1] 73.0 km (3:17 / km) +1639m 2:57 / km
ahr:110 max:163 shoes: Off Road Classic

From Hwy to S.Gilles to and through border. Up Mt. Josephine 3 X

Saturday Aug 23, 2008 #

Running 3:00:00 [1] 28.0 km (6:26 / km) +1280m 5:14 / km
ahr:127 max:159

Start from Cascades up trail beside river to gravel pit, then along Onion to Wishart - 1 X everything at Wishart - to Hilldale (trail) - to Gorvale (trail) back to Onion, then to Melbourne and back into Cascades

Friday Aug 22, 2008 #

Rollerski (Classic) 2:00:00 intensity: (1:46:00 @1) + (14:00 @3) 25.0 km (4:48 / km) +720m 4:12 / km
max:177

Ouimet cl r.s. with 2 tests.

Road Cycling 2:00:00 [1] 60.0 km (2:00 / km)
ahr:120 max:163

From corner of Ouimet Rd and Hwy to Silver Harbour plus one extra loop of at Silver Harbour. Done right after finishing rollerski

Swimming 15:00 [2]

In Surprise Lk at Silver Harbour. After a couple hour rest after finishing road bike.

Strength (Core) 20:00 [2]

20min continuous core strength right after swim

Thursday Aug 21, 2008 #

Running 2:00:00 intensity: (1:29:00 @1) + (31:00 @3) 22.0 km (5:27 / km)
ahr:143 max:178

Lappe. 3 X Pond and last 2 hills+ at better speed/effort. Died a bit on last one as I wasn't really handling the 30C+ heat too well..

Note

183lbs

Wednesday Aug 20, 2008 #

Rollerski (Skate) 1:45:00 [1] 28.0 km (3:45 / km) +483m 3:27 / km
ahr:120 max:166

From Stanley up River to Hwy 130, then up into King George's Park and finally up Broadway with side trip into Old Fort William..

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

From home to Tapiola to do some trail mapping for Lappe Biathlon

Tuesday Aug 19, 2008 #

Polewalk 1:15:00 [1] 10.0 km (7:30 / km)

AM. Cent Pk

Road Cycling 1:20:00 [1] 37.0 km (2:10 / km) +218m 2:06 / km
ahr:117

PM. Home-Governmnt-Mapleward-John-Townline-Oliver-Belrose - then Belrose bridge was still out so took a detour on gravel road that came out by Creekside, then up the normal way through Skyline to Dawson-Paquette-Alice where I had a staring contest with a bear for about a minute before I balked and turned around and let it cross the road before I continued on my way back to Governmnt and home.

Monday Aug 18, 2008 #

Running (Around the block +) 1:05:00 [1] 12.0 km (5:25 / km)

From home around the regular block clockwise except followed Toms Rd to John St Rd and then back up Com. Hall Rd.

Sunday Aug 17, 2008 #

Rollerski (Classic) 2:00:00 [1] 38.0 km (3:09 / km) +577m 2:56 / km
ahr:114 max:143 shoes: Off Road Classic

AM. With MS up Armstrong Hwy to Kingfisher and back. Used coach skis as I wouldn't have been able to keep up to his fast Elpex with my Marwe.. Broke a pole-tip in last 10min - I don't think I've had one rollerski this summer without a piece of equipment breaking..

Saturday Aug 16, 2008 #

Running 2:00:00 intensity: (1:25:00 @1) + (35:00 @3) 21.0 km (5:43 / km) +962m 4:39 / km
ahr:142 max:176

AM. Cent Pk with MS. 45min warm-up, 35min harder (8.5k 164avg, 176max), 40min running after. Jumped into river afterwards..

Friday Aug 15, 2008 #

Polewalk 1:15:00 [1] 10.0 km (7:30 / km)

From Cascades

Thursday Aug 14, 2008 #

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

Around the block plus a few side roads.

Rollerski (Double Pole) 1:00:00 [1] 18.0 km (3:20 / km)
shoes: Off Road Classic

From home to Townline and back plus an extra loop around the circle

Wednesday Aug 13, 2008 #

Rollerski (Skate) 1:30:00 intensity: (1:00:00 @1) + (30:00 @3) 30.0 km (3:00 / km)
max:178

AM. Start at Hwy 130 and ski down and along 588

Running intervals 1:00:00 intensity: (47:30 @1) + (12:30 @3) 10.0 km (6:00 / km)
max:177 shoes: Karhu Pesäpallo Spikes

PM. Tapiola

Tuesday Aug 12, 2008 #

Polewalk 1:15:00 [1] 10.0 km (7:30 / km)

AM. From Cascades with JW

Monday Aug 11, 2008 #

Rollerski (Classic) 1:30:00 [1] 22.0 km (4:05 / km) +451m 3:43 / km
shoes: Marwe 3-wheel CL

From Stanley up Hwy 588 and back. Broke left pole-tip in first 3min so ended up being mostly kick-dp

Running 1:00:00 [1] 10.0 km (6:00 / km) +364m 5:05 / km
ahr:133 max:155

From Hazelwood down road to 4th, up Pike to Lilljestrom and down trail back to Hazelwood

Sunday Aug 10, 2008 #

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

Polewalk 1:35:00 [1] 12.0 km (7:55 / km) +637m 6:15 / km

Evening polewalk at Cent Pk with rtm

Saturday Aug 9, 2008 #

Running race 46:24 [3] 11.7 km (3:58 / km) +316m 3:30 / km
ahr:171 max:178

Paju Mtn Run.

Running warm up/down 13:36 [1] 3.3 km (4:07 / km)

Road Cycling 55:00 [1] 25.0 km (2:12 / km) +214m 2:07 / km

Evening spin from home down hwy to hazelwood, over on melbourne to onion, back to hildale on wardrope and over to hwy and through paquette back home

Friday Aug 8, 2008 #

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

Evening polewalk at Lappe

Thursday Aug 7, 2008 #

Running 20:00 intensity: (17:00 @1) + (3:00 @3) 4.0 km (5:00 / km)

At Hanger doing Crit. Speed testing for team. Ran 1k at better effort..

Running 1:40:00 [1] 16.0 km (6:15 / km)

From Cascades to Shuniah mines, Cent Pk, Bluffs and back with rtm

Wednesday Aug 6, 2008 #

Rollerski (Classic) 1:05:00 [1] 15.0 km (4:20 / km)
shoes: Marwe 3-wheel CL

DP and kick DP up 608 and then up 597. Would have gone longer but H.S. broke both his pole-tips so being the good coach that I am, I gave him my poles..

Note

40min of pulling chariot with mtn bike in the pm. Too relaxed to count as training..

Tuesday Aug 5, 2008 #

Rollerski (Skate) 1:55:00 [1] 38.0 km (3:02 / km)
shoes: START SK r.s.

From corner of 61 and 130 towards Stanley and then towards Hymers - out and back. Wheel blew up with about 8k to go so ride was progressively worse from there in..

Monday Aug 4, 2008 #

Polewalk 1:45:00 [1] 14.0 km (7:30 / km)

Cent Pk

Weight down to 185.4 lbs after workout. Not sure why it has dropped so much in the past couple of days (6-7lbs) but I am not complaining..

Spenst 15:00 [1]

Various jumps after polewalk

Sunday Aug 3, 2008 #

Running (TILT+) 1:30:00 [1] 15.0 km (6:00 / km)

Baldy, TILT and down past Paul Lk and back

Saturday Aug 2, 2008 #

Note

Nothing

Friday Aug 1, 2008 #

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

Home-MW-John-Paquette-in

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