Training Log Archive: dhdhIn the 31 days ending Dec 31, 2016:
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Friday Dec 30, 2016 #
3 PM
snowshoe 52:49 5.88 km (8:59 / km)
ahr:146 max:162
Showshoe running on lake. Felt ... awkward. Kept kicking myself in the ankle. And on the way back had to stop several times to take them off and bang off the ice from running through overflow. So not the best flow to the run ...
Monday Dec 26, 2016 #
2 PM
Running 1:05:36 9.06 km (7:15 / km) +131m 6:45 / km
ahr:149 max:163
Bruce trail run.
Most of it packed, but lots of sections very icy and some not so packed. Hard to get into a groove ...
Most of it packed, but lots of sections very icy and some not so packed. Hard to get into a groove ...
Sunday Dec 25, 2016 #
12 PM
Running 1:08:45 11.29 km (6:05 / km) +20m 6:02 / km
ahr:149 max:164
2 km warm-up
Down to the Burlington beach and to the Hamilton bridge and back
Hip flexors on left side really began to hurt after 9 km, after a rest started up and it was OK for another kilometer but acted up again so warmed down back to Lise's house.
Longest run on pavement by far in the last 20 years or so, probably why hip hurt ... but knee felt fine!
Down to the Burlington beach and to the Hamilton bridge and back
Hip flexors on left side really began to hurt after 9 km, after a rest started up and it was OK for another kilometer but acted up again so warmed down back to Lise's house.
Longest run on pavement by far in the last 20 years or so, probably why hip hurt ... but knee felt fine!
Tuesday Dec 20, 2016 #
8 AM
Skate ski 3:03:40 32.26 km (5:42 / km) +627m 5:11 / km
ahr:150 max:166
Felt good at the start, conditions were good, temp -5.
Went up the Mt Mac ascent, forgot how long it was and the trail was soft, too narrow for skating, poles kept punching through, tips getting caught on bushes and deep snow. And my elbows started to get sore. Should just ski up the descent from now on and ski the ascent forever more.
Very tired for the last 5 km - lots of breaks. Pretty much toast.
Went up the Mt Mac ascent, forgot how long it was and the trail was soft, too narrow for skating, poles kept punching through, tips getting caught on bushes and deep snow. And my elbows started to get sore. Should just ski up the descent from now on and ski the ascent forever more.
Very tired for the last 5 km - lots of breaks. Pretty much toast.
Saturday Dec 17, 2016 #
3 PM
Running 55:56 9.2 km (6:05 / km)
ahr:158 max:176
24 HOL and back, hard pack snow. GPS watch wouldn't get a lock. Arrgggggh. Will have to try to soft reboot it next time it does that.
1.6 km warm up
2.5 km 24 HOL south avg HR = 157, 16:03
1:45 until HR down to 125
1.0 km 24 HOL extension and back
1:45 until HR down to 130
A few minutes of exploring skidoo trail, give up
2.5 km 24 HOL north avg HR = 167, 15:57.
1:45 until HR down to 135
1.6 km warm down
1.6 km warm up
2.5 km 24 HOL south avg HR = 157, 16:03
1:45 until HR down to 125
1.0 km 24 HOL extension and back
1:45 until HR down to 130
A few minutes of exploring skidoo trail, give up
2.5 km 24 HOL north avg HR = 167, 15:57.
1:45 until HR down to 135
1.6 km warm down
Wednesday Dec 14, 2016 #
circuits 1:00:00 [4]
sprint intervals and circuits (45 s on, 15 s off, 6 stations, 3 sets)
Sunday Dec 11, 2016 #
Skate ski 40:00 [2] 5.0 km (8:00 / km)
Sweeping at biathlon. Cold. Very slow.
Saturday Dec 10, 2016 #
9 AM
Running 33:59 4.4 km (7:44 / km) +35m 7:26 / km
ahr:135 max:150
Siya still on leash (partly), me still coughing and taking it easy. Hard packed snow, thanks fat bikers.
Wednesday Dec 7, 2016 #
7 PM
Running 22:16 3.18 km (7:00 / km) +27m 6:43 / km
ahr:147 max:169
Siya still on leash, me still recovering and taking it easy. Hard packed snow - thanks fat bikers!
Tuesday Dec 6, 2016 #
4 PM
Running 19:05 2.21 km (8:37 / km) +30m 8:05 / km
ahr:135 max:156
Soft snowy trails and cold. Siya recovering from surgery, me recovering from a flu/bug. Short easy run to get us both out.
Saturday Dec 3, 2016 #
11 AM
Skate ski 43:00 [3] 7.64 km (5:38 / km) +59m 5:25 / km
Fresh snow so felt good, but a little slow. Skied the first part with the biathletes and many stops