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Training Log Archive: dkonotopetz

In the 31 days ending Jan 31, 2011:

activity # timemileskm+m
  Running14 7:44:48 55.63(8:21) 89.52(5:12) 183
  Skiing- Classic3 2:54:32 11.55(15:07) 18.58(9:23) 50
  Hockey2 2:26:40
  Table Tennis4 2:00:00
  Strength7 1:30:00
  Stationary Bike4 1:10:00 16.06(4:21) 25.85(2:42)
  Skating2 31:46 5.16(6:10) 8.3(3:50)
  Badminton1 30:00
  Skiing- Skate1 24:51 3.0(8:18) 4.82(5:09)
  Dodgeball1 20:00
  Core1 2:00
  Total29 19:34:37 91.39 147.07 233

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Sunday Jan 30, 2011 #

11 PM

Running 26:30 [4] 5.87 km (4:31 / km) +22m 4:26 / km
shoes: LaSportiva Crosslite 2010

Around the Wellington Cr., Omands Creek footbridge loop. Cool night, -26.

Friday Jan 28, 2011 #

1 PM

Strength 20:00 [1]

Thursday Jan 27, 2011 #

11 AM

Dodgeball 20:00 [1]

2 PM

Table Tennis 25:00 [1]

8 PM

Hockey 1:34:00 [2]

Wednesday Jan 26, 2011 #

12 PM

Stationary Bike 15:00 [1] 6.86 km (2:11 / km)

Level 10.

Strength 10:00 [1]

Running warm up/down (Track) 9:45 [2] 2.0 km (4:53 / km)
shoes: Nike Air Pegasus+ 25 2008

At the U of W, 12 laps of the track.
1 PM

Running intervals (Track) 18:17 [3] 4.01 km (4:34 / km)
shoes: Nike Air Pegasus+ 25 2008

24 laps, Pyramid, 1:00 slow, 1:00 fast, 1:00 slow, 2:00 fast, 2:00 slow, 3:00 fast, 3:00 slow, 2:00 fast, 2:00 slow, 1:00 fast, 1:00 slow.

Running warm up/down (Treadmill) 5:00 [1] 0.97 km (5:09 / km) +9m 4:56 / km
shoes: Nike Air Pegasus+ 25 2008

Level 7, 8:34 minutes/mile, 1.5% incline.

Monday Jan 24, 2011 #

9 PM

Hockey 52:40 [2]

Friday Jan 21, 2011 #

5 PM

Running 2:00:17 [2] 21.78 km (5:31 / km) +51m 5:28 / km
shoes: LaSportiva Crosslite 2010

To the Dump Hill on Omands Creek, Midland St., Notre Dame Ave., Emily St., McDermott Ave., Waterfront Dr., Provencher Bridge, Tache Ave., Whittier Park path, Provencher Blvd., Esplenade Riel, through The Forks, footbridge, Main St., Mayfair Ave., River Ave., Wellington Cr. to Harrow St. and Wellington Cr. -22/-26, eyes almost froze shut a few times. About 800 meters of snowpusing in Whittier Park.

Thursday Jan 20, 2011 #

2 PM

Badminton 30:00 [1]

Wednesday Jan 19, 2011 #

12 PM

Stationary Bike 25:00 [2] 9.62 km (2:36 / km)

Level 8.

Strength 20:00 [1]

Core 2:00 [1]

1 PM

Running (Track) 20:34 [3] 4.51 km (4:34 / km)
shoes: Nike Air Pegasus+ 25 2008

At the U of W. 27 laps, 10:09 for the first 2.17 km. (13 laps) and 10:25 for the last 2.34 km. (14 laps)

Monday Jan 17, 2011 #

Note

? - Puma 15 km.
5 PM

Strength 10:00 [1]

7 PM

Skiing- Classic 46:12 [1] 4.11 km (11:15 / km) +5m 11:11 / km

To The Forks, slow going breaking the trail for about half the time. Fingers were quite cold for the first 30 minutes, then I took my base layer gloves off and my fingers warmed up (I guess two pairs of gloves was good enough). Quite cold out, -24/-26, -36/-39 windchill.
8 PM

Skiing- Skate 24:51 [3] 4.82 km (5:09 / km)

From The Forks to Churchill Dr. on the River Trail and back. Supper cold going back north into the wind, NW at 17-22 km./hr. HR monitor said my HR was 198, about 4:30 in.

Skiing- Classic 42:50 [1] 4.11 km (10:25 / km) +3m 10:23 / km

Back from The Forks, not as slow as on the way there.

Friday Jan 14, 2011 #

8 PM

Strength 10:00 [1]

Thursday Jan 13, 2011 #

6 PM

Running 17:00 [2] 3.2 km (5:19 / km) +5m 5:16 / km
shoes: LaSportiva Crosslite 2010

To The Forks along the River Walk.

Skating 18:16 [2] 4.85 km (3:46 / km)

From The Forks to Chirchill Dr. and back. Max speed 30.7 km./hr.
7 PM

Skating 13:30 [2] 3.45 km (3:55 / km)

Around The Forks Winter Park trail loop 2 times. Max speed 30.8 km./hr.

Running 22:54 [1] 4.13 km (5:33 / km) +5m 5:31 / km
shoes: LaSportiva Crosslite 2010

From The Forks, St. Mary Ave. and Portage Ave.

Wednesday Jan 12, 2011 #

12 PM

Stationary Bike 15:00 [1] 4.59 km (3:16 / km)

Strength 10:00 [1]

Level 8.

Running (Track) 10:21 [3] 2.34 km (4:25 / km)
shoes: Nike Air Pegasus+ 25 2008

At the U of W track, 14 laps, 167 meters.
10 PM

Running 43:19 [1] 7.97 km (5:26 / km) +6m 5:25 / km
shoes: LaSportiva Crosslite 2010

Along the train tracks to Ellice Ave. and back.

Monday Jan 10, 2011 #

10 AM

Running 10:39 [1] 2.04 km (5:13 / km)

To the U of W.
12 PM

Stationary Bike 15:00 [1] 4.78 km (3:08 / km)

Level 8.

Strength 10:00 [1]

Running (Track) 10:26 [3] 2.34 km (4:28 / km)
shoes: Nike Air Pegasus+ 25 2008

At the U of W, 14 laps, 167 meters.

Sunday Jan 9, 2011 #

9 PM

Running 1:20:03 [1] 14.69 km (5:27 / km) +33m 5:23 / km
shoes: LaSportiva Crosslite 2010

Along the River Walk to The Forks, across the footbridge, on the River Trail at the Norwood Bridge, Churchill Dr. trails, Jubilee St., Pembina Hwy. and Stafford St.

Thursday Jan 6, 2011 #

10 AM

Table Tennis 40:00 [1]

2 PM

Table Tennis 25:00 [1]

3 PM

Table Tennis 30:00 [1]

Tuesday Jan 4, 2011 #

11 PM

Running 41:49 [2] 7.83 km (5:20 / km) +30m 5:14 / km
shoes: LaSportiva Crosslite 2010

Along the River Walk to the Scotiabank Stage at The Forks and back.

Sunday Jan 2, 2011 #

8 PM

Skiing- Classic 1:25:30 [2] 10.37 km (8:15 / km) +42m 8:05 / km

At Wildwood, two loops from the golf course to SJR and back, with some smaller loops around the golf course in between. -24, -32 wind chill.

Saturday Jan 1, 2011 #

10 PM

Running 27:54 [3] 5.84 km (4:47 / km) +22m 4:41 / km
shoes: LaSportiva Crosslite 2010

Around the Wellington Cr., Omands Creek footbridge loop.

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