Training Log Archive: xctimo

In the 7 days ending Sep 14, 2008:

3:30

0:00

Striding with Poles 2:00:00 15.0 km (8:00 / km) +1103m 5:51 / km
ahr:131 max:172

CP. Some harder intervals up Trowbridge hill

Rollerski (Skate) 1:45:00 [1] 30.0 km (3:30 / km)
shoes: START SK r.s.

Hwy to South Gilles

Rollerski (Double Pole) 45:00 [1] 15.0 km (3:00 / km)
shoes: Off Road Classic

Road got very lousy so switched to bigger tyres

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

Evening run

Rollerski (Double Pole) 2:00:00 [1] 30.0 km (4:00 / km) +621m 3:37 / km
shoes: Off Road Classic

Kamview area

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

PM. General strength routine

Rollerski (Classic) 1:15:00 [1] 20.0 km (3:45 / km) +429m 3:23 / km
shoes: Marwe 3-wheel CL

From home up Paquette to Hwy. Over to Hazelwood - up and down, then back along Hwy home.
Broke yet another pole tip..

Running race 20:50 [3] 5.7 km (3:39 / km) +136m 3:16 / km
ahr:175 max:181

Kamview Wed Nite Race. Different course from last time.

Running warm up/down 39:10 [1] 6.3 km (6:13 / km)

Before and after race

Strength (PUSH) 30:00 [1]

Core and huckin' med ball around

Running 2:30:00 [1] 25.0 km (6:00 / km) +1241m 4:48 / km

From Cascades to CP. 2 X 10k loop (only N side of bridge), then another 45min on Cascades trails

Running (TILT+) 50:00 [1] 9.0 km (5:33 / km)

PM Sauna run

Strength (Core) 10:00 [1]

After run