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Training Log Archive: mbo

In the 7 days ending Jan 6, 2018:

activity # timemileskm+m
  classic skiing3 4:26:13 18.58(14:20) 29.91(8:54) 496
  hanging controls1 1:25:51 5.41(15:52) 8.71(9:51) 88
  control pick-up1 1:03:23 4.84(13:06) 7.79(8:08) 82
  strength3 1:02:00
  yoga1 1:00:00
  road running1 53:16 4.13(12:55) 6.64(8:01) 40
  trail running1 37:07 3.12(11:54) 5.02(7:24) 21
  hiking1 30:00
  Total12 10:57:50 36.08 58.06 727
  [1-5]11 7:52:53

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Saturday Jan 6, 2018 #

7 AM

strength 12:00 [1]

short workout before eating

Friday Jan 5, 2018 #

8 AM

strength 20:00 [1]

2 x 10 min circuit before eating

Thursday Jan 4, 2018 #

9 AM

classic skiing (W55+ lesson) 50:06 [1] 5.62 km (8:55 / km) +13m 8:49 / km

Really good lesson with Tina - without poles except when they were horizontal behind out backs... Took off 72 minutes
1 PM

control pick-up 1:03:23 intensity: (25:46 @0) + (31:44 @1) + (5:42 @2) + (11 @3) 7.79 km (8:08 / km) +82m 7:44 / km
ahr:130 max:163 shoes: Icebug Acceleritas

Even tougher running as the melt continues.
5 PM

yoga 1:00:00 [0]

spinal stretches

Wednesday Jan 3, 2018 #

1 PM

hanging controls 1:25:51 intensity: (1:05:18 @0) + (17:08 @1) + (3:25 @2) ** 8.71 km (9:51 / km) +88m 9:23 / km
ahr:119 max:146 shoes: Icebug Acceleritas

Hanging controls for tonight's TNT. Discovered many inconsistencies in my map!! Too bad - the maps are printed. Making a map from Google Earth just doesn't give you the detail...
C • Open data 2

Tuesday Jan 2, 2018 #

10 AM

classic skiing 2:43:33 [1] 19.0 km (8:37 / km) +461m 7:41 / km

Despite Calgary temps rising rapidly it was cool and windy at Elk pass parking. But fine in the trees. Blueberry Hill and Elk Pass with Althea. Beautiful blue skies! Fingers got really cold skiing down Blueberry but warmed up on the ascent to Elk Pass. Took off 12 minutes for stops.
7 PM

road running (from Gord's) 53:16 intensity: (33:25 @0) + (16:25 @1) + (3:25 @2) + (1 @3) 6.64 km (8:01 / km) +40m 7:47 / km
ahr:118 max:167 shoes: NB Zee

Ran with Jay and Philippa, but shortly after crossing back to the north side, I had to walk. Then met up with Michelle so walked with her. Tired from my ski, or just not eaten enough??

Monday Jan 1, 2018 #

10 AM

trail running (Park Run) 37:07 intensity: (28 @0) + (13 @1) + (6:01 @2) + (30:25 @3) 5.02 km (7:24 / km) +21m 7:15 / km
ahr:161 max:168 shoes: Icebugs Zeal-L OLX

Probably the most challenging conditions - deep snow, partially packed, otherwise would give way, -16 (had risen from -28 yesterday!) with a fairly strong west wind which made the wind chill almost -40... My slowest run (apart from when I was tail walker) at 37:05. Next slowest was 30:57. My fastest was 25:17! No one got a PB today.... Even the winner took >25 min. However, now (3pm) the temp is up to -11 heading to a high of -6, or so they say! Ave HR of 161 for an average pace of 7:24/km!
5 PM

classic skiing (Christmas lights) 52:34 [1] 5.29 km (9:56 / km) +22m 9:44 / km

Leisurely ski around the Christmas lights. Temps are up to -6C!!!! Really fun ski. Took off 12 minutes for stops.

Sunday Dec 31, 2017 #

8 AM

strength 30:00 [1]

10 min elliptical, 20+ min strength. Knee seems ok but didn't do the reverse lunges - did walking ones instead
3 PM

hiking 30:00 [1]

Brief trip to field check the map I am making of our neighbourhood for Wednesday's TNT. Still pretty cold! -25 with wind. So only checked a small area... Main trail has been ploughed but the rest is wading through snow.

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