Training Log Archive: marshaf

In the 7 days ending Jan 30, 2016:

activity

time

miles

walking

2:31:41

8.31

(18:15)

13.37

(11:21)

x-country skiing

1:17:46

7.95

(9:47)

12.8

(6:05)

O-intervals

1:15:15

5.54

(13:36)

8.91

(8:27)

Strength

16:00

Total

5:20:42

21.8

35.08

2:02

0:00

walking 45:32 [2] 4.2 km (10:50 / km)

walked the Heritage Ranch ski trails.

O-intervals 1:15:15 [3] 8.91 km (8:27 / km)
shoes: Salomon Speed Cross 3

o-intervals with FWOC group run by Jeff.

walking 1:46:09 [2] 9.17 km (11:35 / km)

Strength 16:00 [3]

Workout 6 in Quick Strength for Runners. Big focus on core.

x-country skiing race 1:17:46 [4] 12.8 km (6:05 / km)

Terrific day for a race. Did the third leg of the Lake louise loppet with teammates: Eileen, Christin and Kitty. Really enjoyable day.