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Training Log Archive: R Anderson

In the 7 days ending Jan 2, 2011:

activity

time

miles

Running

5:34:43

39.83

(8:24)

64.1

(5:13)

Skiing

3:50:00

35.05

(6:34)

56.4

(4:05)

Strength

45:00

Total

10:09:43

74.88

120.5

2:00

0:00

» now

Sunday Jan 2, 2011 #

9 AM

Running 1:30:00 [1] 15.5 km (5:48 / km)
shoes: Mizuno Alchemy 9 (July 10)

Really great session set by Jeff today. 3 mini sprint courses, on 2 different maps, in one long run.

7 PM

Strength 30:00 [1]

My friend Stu is training to become a yoga instructor, so he invited me and some other friends to his insanely nice house for a free/practice lesson.

Really enjoyed it, good strength and stretching, but also relaxing.

Was 1.5hr but I think counting 30min is reasonable.

Saturday Jan 1, 2011 #

Strength 15:00 [3]

Only core stuff, no legs, they were too tired.

3 PM

Running warm up/down 45:00 [1] 9.0 km (5:00 / km)
shoes: Asics GT 2140 (May 10)

Running 30:00 [3] 7.0 km (4:17 / km)
shoes: Asics GT 2140 (May 10)

5x 4min, 2min rest.

Felt much better today. Glad I postponed the workout. Pretty nasty out though.

Friday Dec 31, 2010 #

5 PM

Running 1:05:00 [1] 12.3 km (5:17 / km)
shoes: Mizuno Alchemy 9 (July 10)

Planned on doing a 4x4min session but was feeling like crap. Probably from yesterday's ski, which may have been harder than intended and perhaps from the flu shot, which if not physically a factor, then definitely mentally. In any case, legs felt like lead, and was super tired. Decided to just slog it out for an hour.

Happy new year!

Thursday Dec 30, 2010 #

Skiing (skate) 1:45:00 [2] 25.6 km (4:06 / km)
ahr:135 max:167

Quite warm today, so opted for skate again to avoid gooey wax. Did the parkway loop plus the stretch up to champlain.

Route

Wednesday Dec 29, 2010 #

9 AM

Skiing (skate) 35:00 [1] 8.0 km (4:23 / km)

morning spin at Mooneys. Conditions were pretty terrible in general, although the upper track was ok. Skied around in circles for the most part, working on technique a bit.

6 PM

Running 25:00 [1] 4.0 km (6:15 / km)
shoes: Mizuno Alchemy 9 (July 10)

2k outdoors 2k indoors.

Did half the training at the 400m indoor dome at Louis Riel HS. Really fun, and nice to run in shorts. The intense Lion's runners were scary though.

Running 15:20 [3] 4.0 km (3:50 / km)
ahr:155 max:165 shoes: Mizuno Alchemy 9 (July 10)

outdoor tempo loop

Running intervals 27:00 [4] 4.5 km (6:00 / km)
ahr:144 max:177 shoes: Adizero Mana (Sept 09)

15 x 200m, about 100m recovery. First ever 200m workout, happy with how it went.

Times:
40
36
33
33
34
33
33
32
34
33
33
34
34
34
34

Running 2:23 [4] 0.8 km (2:59 / km)
shoes: Adizero Mana (Sept 09)

Finished it off with an 800m interval. After 100m I could feel my legs were insanely heavy, so it was tough to get through this. Think I can go under 2:10 fresh. ;)

Tuesday Dec 28, 2010 #

9 AM

Skiing (skate) 1:30:00 [1] 22.8 km (3:57 / km)
ahr:136 max:168

Ski with Nolan from p10. Nice morning and good conditions.

Route

Monday Dec 27, 2010 #

Running 35:00 [1] 7.0 km (5:00 / km)
shoes: Asics GT 2140 (May 10)

Quick spin when I got back to town. Very tired today, don't know why.

Quite cold and windy out, Toronto has made me wimpy. :P

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