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Training Log Archive: marshaf

In the 31 days ending Jan 31, 2019:

activity # timemileskm+m
  x-country skiing7 18:32:55 73.19(15:12) 117.79(9:27) 1235
  walking9 11:57:04 44.07(16:16) 70.92(10:07) 189
  Bootcamp3 3:35:00
  Running4 2:35:08 15.94(9:44) 25.65(6:03) 116
  Strength3 2:10:00
  physio7 54:00
  Spin cycle1 32:00
  Total34 40:16:07 133.2 214.36 1540

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Thursday Jan 31, 2019 #

9 AM

Bootcamp (with Lisa) 1:05:00 [4]

Tabata session which was hard.

Wednesday Jan 30, 2019 #

9 AM

walking (with Kitty) 1:04:18 [2] 6.06 km (10:37 / km)

Monday Jan 28, 2019 #

11 AM

x-country skiing (Cascade) 3:47:09 [3] 24.25 km (9:22 / km) +332m 8:46 / km

Nice ski with Teresa at Cascade. Weather was a little cold but with being mostly up on the way out we warmed up quickly. Went a little farther than planned so quite tired by the end.

Saturday Jan 26, 2019 #

12 PM

Running (X country series ) 51:09 [4] 7.65 km (6:41 / km) +116m 6:13 / km

Lovely run in the Tuscany Coulee
C • icy? 2

Friday Jan 25, 2019 #

10 AM

x-country skiing (with kathy) 45:00 [2] 4.46 km (10:05 / km)

Not great conditions but nice to be outside in the sun.

Thursday Jan 24, 2019 #

9 AM

Bootcamp (with Lisa) 1:15:00 [4]

All strength! so was quite a workout!

Wednesday Jan 23, 2019 #

9 AM

walking (with Kitty) 1:09:27 [2] 6.38 km (10:53 / km)

Nice to get out for some fresh air and to walk in the falling snow!
11 AM

physio 8:00 [3]

12 PM

Strength (with Andree) 50:00 [3]

Used Carla's program with Andree: back squats (65 lbs), chest press (15 lbs), cuban press (5 lbs), side plank, hip thrust with (45 lb) bar, pallof press
7 PM

walking (to Book Club and back) 27:38 [2] 3.0 km (9:13 / km)

Tuesday Jan 22, 2019 #

9 AM

walking (with kathy) 1:26:56 [2] 8.09 km (10:45 / km) +51m 10:25 / km

Monday Jan 21, 2019 #

10 AM

x-country skiing (Pipestone) 2:48:24 [3] 14.8 km (11:23 / km) +197m 10:40 / km

Another gorgeous day skiing in the mountains.
6 PM

physio 8:00 [3]

Sunday Jan 20, 2019 #

11 AM

x-country skiing 4:24:44 [4] 29.96 km (8:50 / km) +168m 8:36 / km

Terrific day skiing with the FWOC ladies and Don and AJ! Met up with the group skiing down from Lake Louise at the LL campground. Kitty met us at the end of the campground and off we went, following the Lake Louise to Banff Loppett route but only to Castle Hostel where we were staying. Perfect night to stay out of town as we were able to get a beautiful view of the lunar eclipse. Long ski but totally fun:)
5 PM

physio 8:00 [3]

Thursday Jan 17, 2019 #

9 AM

x-country skiing (CNC) 1:05:44 [3] 8.37 km (7:51 / km) +88m 7:28 / km

Nice ski with Jonathan. Banff Trail to Gray Wolf and then back along Bow as Banff Trail west of the meadow was not track set.

Wednesday Jan 16, 2019 #

9 AM

walking (with Kitty) 1:30:27 [2] 8.92 km (10:08 / km)

Icy streets in lots of places but still nice to be outside.

Tuesday Jan 15, 2019 #

9 AM

walking (with kathy) 1:05:00 [2] 8.0 km (8:08 / km)

Sunday Jan 13, 2019 #

8 AM

x-country skiing long (PLPP) 4:08:41 [3] 24.8 km (10:02 / km) +450m 9:12 / km

Awesome ski at PLPP with Marion, Teresa and Carmie. Went up Blueberry Hill for the first time. That was terrific albeit quite windy at the viewpoint.

Saturday Jan 12, 2019 #

12 PM

Running (XC series) 45:41 [4] 8.0 km (5:43 / km)

Ran hard but had to walk lots for pain management.

Friday Jan 11, 2019 #

9 AM

walking (with kathy) 1:58:18 [2] 11.0 km (10:45 / km)

Walked to Crescent Heights and one stair climb.
1 PM

Strength (Strength with Carla) 1:00:00 [4]

New program with bench press:)

Thursday Jan 10, 2019 #

8 AM

Bootcamp (with Lisa) 1:15:00 [4]

Challenging workout - maybe only cause I wasn't use to the intensity of bootcamp!

Wednesday Jan 9, 2019 #

9 AM

walking (with Kitty) 1:48:20 [3] 10.7 km (10:07 / km) +138m 9:31 / km

Nice walk with Kitty to the top of Nose Hill at 19th. A little chilly on the way home.

Tuesday Jan 8, 2019 #

8 AM

physio 5:00 [3]

rolling calves and glutes and knee / squat exercises
9 AM

walking (with kathy) 1:26:40 [2] 8.77 km (9:53 / km)

11 AM

Strength 20:00 [3]

dumbbell chest press, cuban press, plank, single leg hip thrusts, PAILS/RAILS

Monday Jan 7, 2019 #

11 AM

x-country skiing (Pipestone) 1:33:13 [3] 11.15 km (8:22 / km)

Great ski at Pipestone. Did the meadow loop which was gorgeous! Lots of small breaks for photos!
5 PM

physio 8:00 [3]

Sunday Jan 6, 2019 #

physio 12:00 [3]

5 PM

Spin cycle 32:00 [3]

Cycled downstairs on the trainer while watching an interesting show about a man finding his birth family.

Saturday Jan 5, 2019 #

8 AM

physio 5:00 [3]

9 AM

Running (Parkrun) 28:18 [3] 5.0 km (5:40 / km)

Had two goals in mind - only one stop if necessary for pain management and under 30 mins - and met them both:) Jane thanked me for "pushing" her up the hill and she made a PB:)
C • good run! 1

Tuesday Jan 1, 2019 #

10 AM

Running (Parkrun) 30:00 [3] 5.0 km (6:00 / km)

Windy but nice day for a run. Wasn't able to run at full speed due to ankle and glut pain. But better to run in pain than not to run!

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