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Training Log Archive: cfosp1

In the 7 days ending Jun 4, 2011:

activity # timemileskm+m
  Running6 3:05:15 25.45(7:17) 40.96(4:31) 102
  XC Skiing Skate1 1:27:15 7.48(11:40) 12.04(7:15) 58
  Other1 6:01 0.27(22:31) 0.43(14:00) 3
  Total7 4:38:31 33.2(8:23) 53.43(5:13) 163

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SuMoTuWeThFrSa

Saturday Jun 4, 2011 #

8 AM

Running 48:28 [3] 10.03 km (4:50 / km) +34m 4:45 / km
ahr:162 max:175 shoes: Nike Air Pegasus+ 27

8:00 AM. Hamline Midway/Como Park. Burned 928 calories.
20.1 °C

Happy with my pace. Starting to get pretty humid; stopped to let Mellie cool of in Como Lake. Won't be able to do this much longer, the algae have started to grow. Some stretching after the run, need to do this more consistently.
12 PM

Running 12:08 [3] 4.85 km (2:30 / km) +13m 2:28 / km

12:52 PM. Hamline Midway/Como Park. Burned 302 calories.


2 PM

Running 15:07 [3] 5.09 km (2:58 / km) +5m 2:57 / km

2:37 PM. Hamline Midway/Como Park. Burned 197 calories.


Thursday Jun 2, 2011 #

6 AM

Running 28:37 [3] 6.03 km (4:45 / km) +20m 4:40 / km
ahr:158 max:177 shoes: Nike Air Pegasus+ 27

6:00 AM. Hamline Midway/Como Park. Burned 551 calories.
15.4 °C

Beautiful morning with a fresh breeze.

Tuesday May 31, 2011 #

6 PM

XC Skiing Skate 1:27:15 [3] 12.04 km (7:15 / km) +58m 7:05 / km
ahr:135 max:168 shoes: Nike Air Pegasus +26 Trail

6:45 PM. Battle Creek East, St. Paul. Burned 1055 calories.
18.5 °C

Since I don't own classic or combi roller skis I skated. Warm-up water park to Lower Afton Rd. Series 1: 7 reps of legs only, emphasizing glide with one ski of the ground and bringing ctr. of gravity above push-off ski. Series 2: 4 reps of crunch double poles, working the core. No help from the arms, not too much follow-through! Series 3: 3 reps of full arm push, crunch and follow-through. Cool down completing the loop back to water park.

Monday May 30, 2011 #

7 AM

Running 44:08 [3] 7.56 km (5:50 / km) +20m 5:46 / km
ahr:157 max:173 shoes: Nike Air Pegasus+ 27

7:35 AM. Hamline Midway/Como Park. Burned 680 calories.
16.9 °C

3 series of 7 hill runs around the McMurray Fields.

Sunday May 29, 2011 #

9 AM

Running 36:47 [3] 7.4 km (4:58 / km) +10m 4:56 / km
ahr:159 max:174 shoes: Nike Air Pegasus+ 27

9:38 AM. Hamline Midway/Como Park. Burned 683 calories.
14.9 °C

Other 6:01 [3] 0.43 km (14:00 / km) +3m 13:31 / km
ahr:123 max:171 shoes: Nike Air Pegasus+ 27

10:15 AM. Hamline Midway/Como Park. Burned 30 calories.
14.9 °C

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