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Training Log Archive: BP

In the 7 days ending Jan 9, 2010:

	activity	#	time	miles		km		+m
	XC ski	3	3:01:11	24.39	(7:26)	39.25	(4:37)	360
	Strength	2	1:50:00	15.8		25.43
	Walking	4	1:27:00	6.0	(14:30)	9.66	(9:01)
	Massage	1	1:00:00
	Running	1	29:08	3.11	(9:23)	5.0	(5:50)	50
	Total	7	7:47:19	49.3		79.33		410
	[1-5]	7	6:47:19
averages - weight:65.3kg

1:49

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» now

Saturday Jan 9, 2010 #

Walking 27:00 [1] 1.5 mi (18:00 / mi)
(rest day)

Easy day- tapering for the NEOC holiday party tonite :-)
Actually have a race tomorrow; duathlon- run 8k on snow and ski 6k.
Decided to wear salomon trail shoes with yaktraks and wax skis with blue glide (LF6)

Note

dd6 no chocky bars all week

Friday Jan 8, 2010 #

XC ski (skate) 46:43 11.0 km (4:15 / km) +90m 4:05 / km

A rare lunchtime outing- moderately sunny and tracks very nice. Did a little cruising, technique drills and a couple of faster 1k intervals

Note

dd5 going strong

Thursday Jan 7, 2010 #

Walking warm up/down 20:00 [2] 1.5 mi (13:20 / mi)

dd4- recalibrating

Strength (strength) 30:00 [2]

legs and core 3x10 - kept it light followed by some stretching

Strength (spin) 20:00 [2] 7.2 mi (2:47 / mi)
weight:65.1kg

Easy day

Wednesday Jan 6, 2010 #

XC ski (skate) 1:00:00 [3] 13.25 km (4:32 / km) +50m 4:27 / km

Late afternoon at Weston- basically cruising the flats. Conditions good and cover holding up well.

Note
weight:65.3kg

dd3- hanging in there

Tuesday Jan 5, 2010 #

Walking 20:00 [2] 1.5 mi (13:20 / mi)

d day 2 (feeling the hunger though)

C • feeling the hunger though... 1

Running (treadmill) 29:08 5.0 km (5:50 / km) +50m 5:33 / km

Easy treadmill day with stretching

Massage (sports) 1:00:00 [0]

A bit of routine preventive maintenance on running and skiing muscles.

Monday Jan 4, 2010 #

Walking (mental loosener) 20:00 [2] 1.5 mi (13:20 / mi)

day 1 diet

Strength (spin) 30:00 [2] 8.6 mi (3:29 / mi)
weight:65.3kg

Lite and easy

Strength (strength) 30:00 [3]

Arms and core 3x10-15 plus a couple of planks

Sunday Jan 3, 2010 #

Note

Time to work on weight so back on the diet program- signed on with spouse- porridge for breakfast, plenty of spinach/veg to bulk up, down on CHO and no ETOH (OK- a little tipple once in a while).

XC ski (skate) 1:14:28 15.0 km (4:58 / km) +220m 4:38 / km
weight:65.5kg

Skate or classic that was the big question of the day and skate won out; although it was hard slow work at times- then at others on groomed used trials very nice. Just a winter wonderland today. Big crowds at GB- ran into Jeff S, Cristina L and Bob D.

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