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Training Log Archive: BP

In the 7 days ending Jan 16, 2010:

	activity	#	time	miles		km		+m
	Walking	4	2:02:05	8.0	(15:16)	12.87	(9:29)	200
	XC ski	3	1:42:57	13.98	(7:22)	22.5	(4:35)	240
	Running	2	1:25:54	9.01	(9:32)	14.5	(5:55)	230
	Strength	2	1:15:00	14.1		22.69
	Total	7	6:25:56	45.09		72.57		670
averages - weight:64.6kg

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Saturday Jan 16, 2010 #

Walking 27:00 [2] 1.5 mi (18:00 / mi)

Spring is here!? 42F sunny and lots of melt.

XC ski (skate) 41:29 [2] 8.5 km (4:53 / km) +90m 4:38 / km

Too tired to drive to Windblown so GB with rock skis and CH10 yellow glide wax was the ordre du jour. Did a fair bit of dp and it was a nice day to be out. Trails really showing signs of wear (lots of bare spots to walk over) however two weeks worth of skiing on last snow fall isn't bad.

Friday Jan 15, 2010 #

Strength (strength) 30:00 [2]
weight:64.4kg (rest day)

Upper and lower circuit (2x15, squats, rows etc) finishing with planks

Walking warm up/down 15:00 [2] 1.0 mi (15:00 / mi)

Note

Plan on some skiing tomorrow maybe Windblown.

Thursday Jan 14, 2010 #

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

Brisk walk in cold temp (15F)

Strength (spin hill intervals) 45:00 14.1 mi (3:11 / mi)
weight:64.6kg

Wednesday Jan 13, 2010 #

XC ski (skate) 39:11 8.0 km (4:54 / km) +90m 4:38 / km

Late afternoon outing. Felt like ----(jet lag), skied like ----(wrong wax or maybe its really the skier), tracks were ---- (hard pack ungroomed). So had to flip the mental switch and just enjoy the fresh air - which I did :-) Feeling tired though.

Tuesday Jan 12, 2010 #

Running (hill) 29:15 [3] 5.0 km (5:51 / km) +150m 5:05 / km

Hill program with average 3% didn't push pace

Note

DW2 and doing ok however will weigh in at end of week once fluid load from flight is gone!

Monday Jan 11, 2010 #

Walking 1:00:05 [2] 4.0 mi (15:01 / mi) +200m 13:00 / mi
(rest day)

Over Nob Hill to fishersman wharf and back to hotel on market st at brisk clip

Sunday Jan 10, 2010 #

Event: Winter Duathlon

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)

Frigid at 7.30 am - single digits. Tried out shoes- x-talons vs salomon with yaktraks. Run course very broken up by snow shoes so went with extra width/traction of salomons - warmer too.

Running (leg 1) 22:26 [4] 4.0 km (5:37 / km) +40m 5:20 / km

Even pace, short stride with higher cadence seemed to be trick - heavy going though

XC ski race (leg 2) 22:17 [4] 6.0 km (3:43 / km) +60m 3:32 / km

Got into rhythm pretty well- pulled back several places.

Running (leg 3) 24:13 4.0 km (6:03 / km) +40m 5:46 / km

legs tiring but pulled back 2 places- was pushed hard at end

Note
weight:64.9kg

DD7- making progress
Today was winter duathlon day - a novelty event and despite temps around 9-11 deg , the sun came out and I enjoyed myself. Overall pretty decent effort finishing 15th (met goal of top 20 out of field of about 60) and 5th in masters (over 45). Ran controlled on first leg- was like running in soft sand. Transition 1 to ski gear in 2:09- not too bad considering not something I practice. Skied pretty well (although must remember not to sit back too much as causes drag). Transition 2 in 1:06 (total transitions 3:15 leaves room for improvement). Leg 3 run slower than first- tiring around 2k however course much more chewed up by then- last 400m snow sprint in.
Total time 1:12:13

Off to SF tonite

C • Duathalon 2

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