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Training Log Archive: kwilliams

In the 31 days ending Jan 31, 2006:

activity # timemileskm+m
  running11 8:13:18
  cardio5 5:05:00
  stairclimb5 3:36:58
  biking4 1:52:32
  core-strength7 1:16:00
  hiking2 1:15:00
  weight training3 1:12:00
  X-C Skiing1 54:00
  aerobic1 32:00
  Total24 23:56:48

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Tuesday Jan 31, 2006 #

biking 52:32 [3]
shoes: Gym Shoes

core-strength 15:00 [3]
shoes: barefoot/socks

Sunday Jan 29, 2006 #

stairclimb 41:00 [4]
shoes: Saucony Purple

Snow not suitable for skiing today, and wanted to do some strength training with Jason today.

biking warm up/down 20:00 [3]
shoes: Saucony Purple

weight training 12:00 [3]
shoes: Saucony Purple

Arms

core-strength 15:00 [3]
shoes: Saucony Purple

Abs and back

Saturday Jan 28, 2006 #

running 1:02:12 [3]
shoes: Ice Bug 1

Thursday Jan 26, 2006 #

running warm up/down 31:16 [3]
shoes: IceBug Normal

to and from Ängsgarden with Helen

running hills 25:00 [5]
shoes: IceBug Normal

5x 2min 30sec hill repeats with recovery.

Tuesday Jan 24, 2006 #

running 33:06 [4]
shoes: IceBug Normal

In about 4 inches of snow... packed in some places, not in others. I was doing a tempo run on my own today because it was my turn to cook dinner at club training, so I did my run prior. I had my new Ipodnano to keep me company and my little headlamp and some new toe warmers. It was a lovely run, even when I was huffing and puffing up some hills! After a long night in the kitchen, headed home in newly falling snow! Yippe more skiing this weekend (if I can get away from work!)

running warm up/down 20:00 [3]
shoes: IceBug Normal

C • Looks like your training is go... 3

Monday Jan 23, 2006 #

cardio 1:00:00 [3]
shoes: Gym Shoes

Gympa training - COL. Helen and I went together. Back is still hurting...not sure why.
C • xc skiing 3

running warm up/down 16:00 [3]
shoes: Ice Bug 1

To and from gympa in the snow with the back-pack, which was a little extra heavy because of laptop.

Sunday Jan 22, 2006 #

hiking warm up/down 30:00 [2]

To and from skiing.

X-C Skiing 54:00 [4]

Testing out the "new" snow near home in the later afternoon. Rather chilly, and I am rather out of practice, but it went okay! Will have to get out to Skatas next weekend for a longer tour, and better trails. I was breaking snow this time in places, which was tricky for me with skating skis.

Saturday Jan 21, 2006 #

stairclimb 45:24 [3]
shoes: Saucony Green

running warm up/down 12:00 [2]
shoes: Saucony Green

Friday Jan 20, 2006 #

aerobic 32:00 [3]
shoes: Ice Bug 1

running warm up/down 15:00 [2]
shoes: Ice Bug 1

In the snow!! And some snow it is!
C • Oooo I'm jealous! I want snow... 2

Thursday Jan 19, 2006 #

stairclimb 45:34 [4]
shoes: Gym Shoes

biking 20:00 [3]
shoes: Gym Shoes

cool down

Tuesday Jan 17, 2006 #

running warm up/down 34:46 [3]
shoes: IceBug Normal

Very cold and a bit windy. Ground very hard. Mainly lit dirt paths.

running 32:14 [5]
shoes: IceBug Normal

snabbdistans 'over berget' - jobbit.
C • snabbdistans 'over berget' - jobbit? 4

Monday Jan 16, 2006 #

cardio 50:00 [3]
shoes: Saucony Green

Sunday Jan 15, 2006 #

running 50:46 [3]
shoes: Saucony Green

core-strength 10:00 [3]
shoes: barefoot/socks

Saturday Jan 14, 2006 #

stairclimb 45:00 [4]
shoes: Gym Shoes

biking 20:00 [3]
shoes: Gym Shoes

core-strength 10:00 [3]
shoes: barefoot/socks

Thursday Jan 12, 2006 #

running 53:41 [3]
shoes: Saucony Red

Lunchtime run with Helen in Slottskogen - roads, trails and fields. Still muddy and some bits still icy.

Wednesday Jan 11, 2006 #

weight training 20:00 [3]
shoes: Saucony Green

Legs and core

Tuesday Jan 10, 2006 #

running warm up/down 31:08 [3]
shoes: IceBug Normal

In the cold, wet rain, through the slushy snowy trails and fields at Kam...training night. Yucky conditions but training was fun.

running intervals 32:00 [4]
shoes: IceBug Normal

4x 4min with 1 min jog and then 4x 2 min with 1 minute jog. Not 100% because rather slippery so was being a little bit careful, but extra work for the legs through the wet snow. If ever there was a day for neop. socks, today was the day! Mainly fields and terrain as the trails were too icy to run on. (With Jenny..good because we were about the same pace).
C • Booties 4

core-strength 8:00 [3]
shoes: barefoot/socks

At home.

Monday Jan 9, 2006 #

stairclimb 40:00 [4]
shoes: Gym Shoes

core-strength 12:00 [3]
shoes: barefoot/socks

Sunday Jan 8, 2006 #

hiking 45:00 [1]
shoes: Saucony Green

Saturday Jan 7, 2006 #

cardio 1:00:00 [3]
shoes: Saucony Green

core-strength 6:00 [3]
shoes: Saucony Green

Friday Jan 6, 2006 #

weight training 40:00 [2]
shoes: Ice Bug 1

Thursday Jan 5, 2006 #

Note

Travel day

Wednesday Jan 4, 2006 #

running 44:09 [3]
shoes: Gym Shoes

Before leaving on the flight in the evening

Monday Jan 2, 2006 #

cardio 1:00:00 [3]

Yard work - the last of it

Sunday Jan 1, 2006 #

cardio 1:15:00 [3]

Yard work again

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