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Training Log Archive: xctimo

In the 7 days ending Jul 17, 2005:

activity # timemileskm+m
  Running3 3:30:00 23.61(8:54) 38.0(5:32)
  Rollerski2 3:00:00 31.07 50.0
  Running with Poles2 2:00:00 13.67(8:47) 22.0(5:27)
  Polewalk1 1:45:00 8.7(12:04) 14.0(7:30)
  Spenst1 15:00
  Total7 10:30:00 77.05 124.0

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Sunday Jul 17, 2005 #

Running with Poles 1:45:00 [1] 18.0 km (5:50 / km)
shoes: brooks adrenaline asr

1.45hr 18k running with poles at Lappe

Saturday Jul 16, 2005 #

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

1.45hr polewalk before / during / and after hills at wishart

Running with Poles hills 15:00 [3] 4.0 km (3:45 / km)

5 X up steep side at wishart. walking brisk pace on first one and full out on last one. felt ok but not great..

Friday Jul 15, 2005 #

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

45min 8k run from home (new home..)

Spenst 15:00 [1]

15min of spenst during run

Thursday Jul 14, 2005 #

Rollerski intervals (Skate) 5:00 [4]

4 X 45sec all out skate rollerski sprints. Couldn't push hard all the way to the finish on the 4th one so the workout ends there..

Rollerski warm up/down (Skate) 55:00 [1] 25.0 km (2:12 / km)

Skiing before / between / and after intervals. Done on Hilldale Rd

Wednesday Jul 13, 2005 #

Rollerski (Classic Off Road) 2:00:00 [1] 25.0 km (4:48 / km)

Off road skiing from Lappe. Around 5th Conc. plus a bit. Some running through rougher/softer unskiable sections..

Tuesday Jul 12, 2005 #

Running 1:15:00 [1] 13.0 km (5:46 / km)
shoes: brooks adrenaline asr

AM. 1.15hr 13k run at Two Island Lk before work

Running intervals 20:00 [3] 6.0 km (3:20 / km)
shoes: brooks adrenaline asr

PM. Intervals at Tapiola. 1 X 1lap all out + 3 X 2 laps at sort of hard pace. 2.20 + 5.13 (2.35,2.38), 5.15 (2.37,2.38), 5.11 (2.35,2.36). 1 lap jogging for recovery between each harder section. Legs didn't feel too bad but just not enough speed. Working 10hrs construction in the hot sun prob doesn't help either..

Running warm up/down 40:00 [1] 6.0 km (6:40 / km)
shoes: brooks adrenaline asr

Running before/after/and between laps of harder workout at Tapiola

Monday Jul 11, 2005 #

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

30min 5k run. Still too much to do with new house to train..

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