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Training Log Archive: marshaf

In the 31 days ending Jan 31, 2020:

activity	#	time	miles		km		+m
x-country skiing	8	15:43:14	55.33	(17:03)	89.05	(10:36)	578
walking	9	9:44:03	32.16	(18:10)	51.76	(11:17)	311
Running	5	3:28:53	17.72	(11:47)	28.52	(7:19)	183
Strength	3	3:09:45
physio	7	1:46:00
Spin cycle	1	45:00
Total	32	34:36:55	105.22		169.33		1072

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Thursday Jan 30, 2020 #

10 AM

x-country skiing (Ski Fitness) 1:58:49 [3] 8.64 km (13:45 / km) +96m 13:01 / km
ahr:103 max:161

Lovely day at CNC for a ski. Worked on down hills in tracks! so perfect lesson for me. Also uphill technique.

12 PM

x-country skiing (with Marion) 44:38 [3] 5.94 km (7:31 / km) +56m 7:10 / km
ahr:129 max:163

little jaunt after lunch to review lesson! Managed to stay in tracks most of the way back, but for one small steep down section.

Wednesday Jan 29, 2020 #

9 AM

walking (with Kitty) 1:14:01 [2] 6.56 km (11:17 / km) +43m 10:55 / km

Our usual walk around St Andrew's Heights with stops for push ups. Lovely day but icy underfoot.

Tuesday Jan 28, 2020 #

9 AM

walking (with Kathy) 1:37:45 [2] 9.34 km (10:28 / km) +53m 10:10 / km
ahr:130 max:202

12 PM

Strength (with Carla) 1:00:00 [3]

New program that works on lats and glutes. Kathy joined me for the workout.

Sunday Jan 26, 2020 #

11 AM

x-country skiing 2:12:01 [3] 14.17 km (9:19 / km) +235m 8:36 / km
ahr:113 max:182

Skied WBC with Joanne. Good conditions until you hit a sunny spot where the snow had become ice. Lovely day.

Saturday Jan 25, 2020 #

8 AM

physio 7:00 [2]

12 PM

Running (XC series) 58:59 [4] 7.81 km (7:33 / km) +99m 7:06 / km

12 Mile Coulee run. Thought I was moving faster. Did the walk (500m) run (750m) but only gained a minute on the last xc run! Lovely day and not bad terrain. I expected much more ice.

Friday Jan 24, 2020 #

8 PM

physio (treatment from Joanne) 1:00:00 [2]

Thursday Jan 23, 2020 #

8 AM

physio 7:00 [3]

9 AM

x-country skiing (Ski Fitness) 1:27:54 [3] 9.08 km (9:41 / km) +6m 9:39 / km
ahr:119 max:220

Supposed to be doing skate ski with class but as I don't have skate skis, classic skied around Confed with Marion working on double polls some of the time.

Wednesday Jan 22, 2020 #

physio 7:00 [3]

9 AM

x-country skiing 54:35 [3] 6.16 km (8:52 / km) +6m 8:49 / km
ahr:105 max:145

Tuesday Jan 21, 2020 #

10 AM

walking (with Kathy) 42:18 [2] 4.07 km (10:23 / km) +19m 10:09 / km
ahr:111 max:141

short walk to day so I could go to strength training with Carla.

12 PM

Strength (with Carla) 1:09:45 [4]
ahr:101 max:154

Program from Carla was to work on glutes and muscles for skiing:) Still have lots to do to get the basic core position right.

physio 7:00 [3]

Did physio as part of warm up for strength

1 PM

walking 25:10 [2] 2.15 km (11:43 / km) +18m 11:14 / km
ahr:114 max:143

walked home from SAIT (strength). Glutes quite sore after workout.

Monday Jan 20, 2020 #

10 AM

walking 2:07:18 [3] 7.96 km (16:00 / km) +69m 15:20 / km
ahr:95 max:180

C • walking? 1

Sunday Jan 19, 2020 #

10 AM

x-country skiing 5:15:27 [3] 28.72 km (10:59 / km) +154m 10:42 / km
ahr:109 max:187

6 PM

physio 10:00 [3]

Thursday Jan 16, 2020 #

7 PM

Running (Club night) 21:34 [3] 2.44 km (8:50 / km) +35m 8:15 / km

Joined Marion, Teresa and Andree for Club night with CRR. Forgot how the group runs together so had to abandon my run/walk strategy which meant by 1.25 km, when we stopped to regroup, that my glutes were causing me some pain. Jackson had frost bite on his nose and was directed to go back, with a partner, so I volunteered to go back. Short run but fun night.

Tuesday Jan 14, 2020 #

11 AM

walking (to strength & back) 44:18 [2] 5.34 km (8:18 / km)

Walked to SAIT and back for strength workout

12 PM

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

squats: deadlift, goblet, split; glute & core exercises incl plank & deadbug

Sunday Jan 12, 2020 #

2 PM

walking (with Dave) 18:59 [1] 1.72 km (11:02 / km)

short jaunt around the neighborhood for the very fresh air and to move a little in this cold weather snap.

Saturday Jan 11, 2020 #

12 PM

Running (XC series) 1:00:01 [4] 8.27 km (7:15 / km) +49m 7:03 / km

quite cold day -18 with a wind chill of -28. strategy to walk/run to ensure I could complete the "run". Did that for the first 6.5 km, walking every other 500m. Able to pick up speed a little in the last km. Felt fine after, little glute pain so the strategy seems to be a good one.

Thursday Jan 9, 2020 #

9 AM

x-country skiing 1:41:13 [3] 7.79 km (13:00 / km) +25m 12:47 / km
ahr:109 max:183

Wednesday Jan 8, 2020 #

9 AM

walking (with Kitty) 1:16:53 [2] 6.8 km (11:18 / km) +65m 10:47 / km

Nice walk with Kitty. Two sets of pushups/triceps on benches along the way.

Tuesday Jan 7, 2020 #

8 AM

physio 8:00 [2]

9 AM

walking 1:17:21 [2] 7.82 km (9:54 / km) +43m 9:38 / km
ahr:170 max:206

Nice walk with Kathy polished off with a nice latte at Higher Grounds:)

Monday Jan 6, 2020 #

3 PM

Spin cycle 45:00 [3]

Biked on trainer for 40 minutes. 5 minutes physio exercises in advance.

Saturday Jan 4, 2020 #

9 AM

Running (ParkRun) 33:22 [3] 5.0 km (6:40 / km)

Nice morning for a run. Abandoned my plan to walk / run which was a mistake as didn't finish as strong as the previous time.

Thursday Jan 2, 2020 #

2 PM

x-country skiing (with Emma) 1:28:37 [3] 8.54 km (10:23 / km)

Interesting route choice at Bragg Creek! Ended up on Tom Snow between Moose Loop and Mountain Road West, a snowshoe trail! as we had had advice that it was a ski trail. That short 1.4 km took 30 minutes! as I had to walk:( We survived and enjoyed the ski trails so much more:)

Wednesday Jan 1, 2020 #

9 AM

Running (ParkRun) 34:57 [3] 5.0 km (6:59 / km)

First run of the New Year! Planned a walk/run so as to minimize glute pain during and after. Not great during but fine after:) 59th out of 105 runners; 26th female but 5th! in my age category. Where do all these middle-aged faster runners come from!?!:)

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