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Training Log Archive: W

In the 30 days ending Apr 30, 2009:

activity # timemileskm+m
  Running19 21:30:00 157.53 253.51
  Nordic (skating)3 3:00:00 26.98 43.41
  Cycling2 1:00:00
  Total21 25:30:00 184.5 296.93

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Thursday Apr 30, 2009 #

Running 40:00 [1] 7.79 km (5:08 / km)
shoes: Nike Free

Nike Free run. Felt fine, knee starting to act up around finishing time. To be expected.

Wednesday Apr 29, 2009 #

Running intervals 1:00:00 [3] 10.0 km (6:00 / km)
shoes: Inov-8 X-Talon 212

Wednesday night meet.

Long course - ~6.81 running distance. Went the wrong way coming out the woods on one control, which was dumb. A fair amount of stopping for 2 controls, which toned down the workout-ness of the workout. Still, 5:28/km, maxed at 3:04/km, alright, I suppose.

Spring Course - ~2.67 running distance. Did the SAME THING, went left instead of right coming onto a trail. Map was upside down. Moving to fast to notice until I'd gone the wrong way. Avg'd 4:24/km, maxed at 3:00/km. Felt good after having already done one run.

Real test will be when I actually run somewhere that I don't know like the back of my hadn.

Monday Apr 27, 2009 #

Running 1:25:00 [3]
shoes: Asics Speedstar

Run to Hawrelak and back with some Plyos in between.

Sunday Apr 26, 2009 #

Running intervals (O-training) 1:15:00 [4] 14.0 km (5:21 / km)
shoes: Inov-8 Roclite 305

attempted some semblance of O-training in Laurier park, ended up being longer than we expected, did intervals of 10:00, 6:00, 5:00, 6:00

Saturday Apr 25, 2009 #

Running intervals 1:15:00 [3] 14.88 km (5:02 / km)
shoes: Asics Speedstar

3 x 12 minute intervals. Comfortable did just short of 3000m each time, avg HR in the 160s. I wonder if I could go sub-10 in 3000m on a track, I haven't done one since, like, 2001...

Friday Apr 24, 2009 #

Running 1:10:00 [1] 10.6 km (6:36 / km)
shoes: Inov-8 Roclite 305

Ran around to scope out control locations for my meet.

Friday Apr 17, 2009 #

Running 1:05:00 [4] 11.84 mi (5:29 / mi)
shoes: Inov-8 Roclite 305

Ladder intervals, 1(1),2(2),3(3),4(3),3(2),2(1),1(done). Felt... relatively okay.

Running 45:00 [1] 7.84 mi (5:44 / mi)
shoes: Inov-8 Roclite 305

Easy afternoon run. Knee felt still okay. First time I've done two running workouts in a day in a while.

Thursday Apr 16, 2009 #

Running 1:10:00 [1] 12.1 mi (5:47 / mi)
shoes: Nike Free

Nike Free run, kind of barefoot. Made my calves a little tight.
C • da feat 1

Wednesday Apr 15, 2009 #

Running 1:20:00 [3] 9.37 mi (8:32 / mi)
shoes: Inov-8 Roclite 305

Did a stairs workout. Some plyos, some sprinty-poos, dips/push-ups.

Monday Apr 13, 2009 #

Cycling 30:00 [1]

Cycled on the trainer in the morning. Turns out the office was closed today, who knew? Not me.

Running 45:00 [1] 8.07 mi (5:35 / mi)
shoes: Vibram Five Fingers

Barefoot run in the rain. Wearing tights and barefoot shoes. That's weird.

Sunday Apr 12, 2009 #

Running 1:40:00 [3]
shoes: Inov-8 X-Talon 212

4 x 10 minute intervals, followed by 2 x2 minute interval with Paul. Ran in X-Talons for second time. They're still awesome.

Saturday Apr 11, 2009 #

Running 1:00:00 [3] 10.53 mi (5:42 / mi)
shoes: Asics Speedstar

Easy run along Sask. Drive.

Friday Apr 10, 2009 #

Running 55:00 [1] 9.63 mi (5:43 / mi)
shoes: Inov-8 X-Talon 212

First ever run in X-Talons through the mud. I thought my foot was going numb, turns out the shoes just fit my feet really snugly. Awesome.

Thursday Apr 9, 2009 #

Running 1:05:00 [1] 11.96 mi (5:26 / mi)
shoes: Asics Speedstar

Easy run, knee pain starting to come on, as expected. Will do intervals tomorrow and stretch the bejeezus out of it.

Wednesday Apr 8, 2009 #

Running 1:05:00 [1]
shoes: Asics Speedstar

I wore my GPS, but i'm not entirely certain why this one didnt' get uploaded. It certainly got deleted off my GPS, don't know why it didn't get transferred.

Tuesday Apr 7, 2009 #

Running intervals 1:20:00 [4] 12.74 mi (6:17 / mi)
shoes: Asics Speedstar

8 x 2 minute intervals up Keillor Road. Stayed consistent for all of them, went a little further after interval 4 or so. Was I sandbagging the first few? Hard to say, could've just been pacing.

Monday Apr 6, 2009 #

Nordic (skating) 1:00:00 [1]

Last ski of the season, probably. Mostly slush, perfectly fine conditions, though. Skied woodcutters backwards.

Running 55:00 [1] 9.13 mi (6:01 / mi)
shoes: Asics Speedstar

Easy morning run with Paul.

Sunday Apr 5, 2009 #

Running 45:00 [1] 9.43 mi (4:46 / mi)
shoes: Asics Speedstar

Ran to the shop. Took far less time than expected, despite taking extra loop.

Saturday Apr 4, 2009 #

Nordic (skating) intervals 1:00:00 [4] 26.0 km (2:18 / km)

4 x 8 minute intervals at Strathcona wilderness Center

Friday Apr 3, 2009 #

Cycling 30:00 [1]

Rode the trainer in the basement.

Thursday Apr 2, 2009 #

Running 55:00 [1] 9.3 mi (5:55 / mi)
shoes: Asics Kayano 13

Easy morning run with Paul

Nordic (skating) 1:00:00 [1] 10.82 mi (5:33 / mi)

Ski at goldbar. Was going to do intervals, but was brutally slow.

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