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Training Log: mbo

In the last 7 days:

activity # timemileskm+m
  road running3 2:02:23 9.39(13:02) 15.12(8:06) 115
  Scottish country dancing2 1:15:00
  classic skiing1 1:03:16 4.65(13:36) 7.49(8:27)
  strength2 1:00:00
  trail running1 29:24 3.1(9:29) 4.99(5:54) 18
  Total9 5:50:03 17.14 27.59 133
  [1-5]9 5:49:30
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1:45
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SaSuMoTuWeThFr

Thursday Feb 27 #

9 AM

classic skiing 1:03:16 [2] 7.49 km (8:27 / km)

90 min lesson but took off 40 min for standing around. Intensity towards the end - double loop which again proved I can run faster than I can ski!

Wednesday Feb 26 #

8 AM

strength 30:00 [1]

10m elliptical then strength

Tuesday Feb 25 #

6 PM

road running intervals (from Gord's) 1:00:00 intensity: (15:00 @1) + (30:00 @2) + (15:00 @3) 5.0 km (12:00 / km)
shoes: Brooks Adrenaline

HIIT on the island: 30s sprint, 45s squats, 30s sprint, 45s mountain climber, 30s sprint, 45s side squats. All with 1 min rest in between. Then repeated twice. Back to Gord's - only managed to run 4 1/2 flights on the stairs... Watch malfunctioned, so all a guess.
7 PM

Scottish country dancing 45:00 [2]

2 hour class with Debby

Monday Feb 24 #

8 AM

strength 30:00 [1]

10 min elliptical, then strength
7 PM

Scottish country dancing 30:00 [1]

90 min class

Sunday Feb 23 #

12 PM

road running 28:15 [2] 5.06 km (5:35 / km) +20m 5:29 / km
shoes: Brooks Adrenaline

Down to Colour-Me-Mine. Sidewalks mostly clear - only a few icy spots. Lucked out with the traffic lights. The climb didn't import though it is in Polar.
4 PM

road running 34:08 [2] 5.06 km (6:45 / km) +95m 6:10 / km
shoes: Brooks Adrenaline

Home from C-M-M. Had to walk several times on the hills...

Saturday Feb 22 #

9 AM

trail running (Park Run) 29:24 intensity: (33 @0) + (21 @1) + (21:00 @2) + (7:24 @3) + (6 @4) 4.99 km (5:54 / km) +18m 5:48 / km
ahr:156 max:169 shoes: Salomon Spikes

hard run...could easily have walked but didn't! Slowest run this year but still >71% age percentage!

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L FootAnkle Sprain173+days
TorsoLower Back Pain240+days
FootAnkle Sprain1,462+days
L FootAnkle Sprain2,833+days
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