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Training Log Archive: cmorse

In the 7 days ending Feb 6, 2011:

	activity	#	time	miles		km		+m	load
	Shoveling	15	14:27:00						86.7
	Snowshoe	1	1:35:00	7.46	(12:44)	12.0	(7:55)	200	28.5
	Other	3	1:10:00
	Run - Road	1	1:02:00	7.95	(7:48)	12.8	(4:51)	100	37.2
	Run - Trail	1	1:00:00	4.97	(12:04)	8.0	(7:30)		18.0
	Bike - Stationary	2	53:05						13.8
	Core	1	20:00						2.0
	Total	22	20:27:05	20.38		32.8		300	186.2
	[1-5]	20	19:17:05
averages - sleep:7.6 rhr:48 weight:77.1kg

4:31

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Sunday Feb 6, 2011 #

6 AM

Note
rhr:50 slept:8.5 weight:76.8kg

8 AM

Shoveling (granby - roof) 1:45:00 [1]

10 AM

Shoveling (granby - roof) 1:15:00 [1]

finished roof @ mom & dads. Should go assist @ Birch Grove so school won't be called again tomorrow, but first a break.

3 PM

Run - Road tempo (SLR) 1:02:00 [4] 12.8 km (4:51 / km) +100m 4:40 / km
shoes: 340 ORoc 2010

After shoveling all morning, I really didn't feel like going for a run, but really couldn't pass up a sunny afternoon in the 40's. Not enough time for a long run, nor a trail run - so roads it was. About half icy, muddy sloppy dirt road, the other half dry pavement. Pushed it hard. Glad its done...

11 PM

Note

Back in the right direction, if only by a little bit. Far too much shoveling, not nearly enough running this week. Less than 5 weeks to Snowgaine - may need to suck it up and run on treadmill. sigh...

L&F	Start	1	2	3	4	5	6
Avg Wt	176.7	175	173.4	172.5	169.1	170.4	170
rhr	48	48	45	45	46	45	48
sleep	7.2	7.9	7.4	7.5	7.7	7.5	7.6

Saturday Feb 5, 2011 #

7 AM

Snowshoe (Hop River) 1:35:00 [3] 12.0 km (7:55 / km) +200m 7:18 / km
rhr:46 slept:8.5 weight:76.6kg shoes: Mindbender

great run with Dave M both of us running in Dion's. 2 miles up to Valley Falls, then a loop up on the ridge, then down into VF for a loop before heading back to church St on the rail trail. 4 mile VF loop in great shape and very runnable, though I had to walk some hills. Probably do VF again in AM.

Broke both cleats. Good thing I have extras, though these are the last two I think.

9 AM

Other (steam) 25:00 [0]

stopped at Y for steam & shower before heading home. Sauna broken two days now :-(

Friday Feb 4, 2011 #

5 AM

Bike - Stationary (7.0m) 31:59 [3]
rhr:47 slept:7.0 weight:76.6kg

8 AM

Shoveling (@ work) 45:00 [1]

ice removal complete (for now). time to address the water on the roof...

4 PM

Run - Trail (Hop River) 1:00:00 [3] 8.0 km (7:30 / km)
shoes: 340 ORoc 2010

From Church St. - broken, firm single track to the first mile post. Then 4" unbroken crusty snow with solid base to 2 mile mark. Beyond there snowshoe broken but unstable footing with occasional posties. Turned around at 4km to make it back to car at dusk. Tough workout, but at least it's running. Going back in the AM - best option I'm going to find I think.

Thursday Feb 3, 2011 #

5 AM

Note
rhr:49 slept:8.5 weight:77.2kg

too tired for gym this AM

7 AM

Shoveling (@ work) 1:30:00 [1]

some shoveling, but mostly carving out large blocks of ice and pulling them away from the glass of the greenhouse. Pretty much everything that falls on the greenhouse melts slightly then slides off the sides and refreezes - but there's only 10' between houses so it piles up quickly. Not sure what I'm going to do with it all if this keeps up.

11 AM

Shoveling (@ work) 1:30:00 [1]

more ice block removal

2 PM

Shoveling (@ home) 45:00 [1]

Wednesday Feb 2, 2011 #

7 AM

Shoveling 50:00 [1]
rhr:50 slept:6.0 weight:77.6kg

pathway to front door, so now we have a 2nd means of getting out of the house safely...

Fudge brownies between shoveling episodes ain't helping the L&F cause at all..... but they're quick and they taste good...

9 AM

Shoveling 45:00 [1]

just raining at the moment.

11 AM

Shoveling 45:00 [1]

1.5 inches of wet, heavy glop... but it appears to have stopped falling...

1 PM

Note

Kristina, a fellow Strider and ice climber, came over this afternoon and shoveled off the part of the low pitch roof I couldn't get - about 2 hours. Tied her off to the big tree out front while I manned the rope in the back. That's a lot of weight off the roof now, glad I don't need to resort to prayer like Phil.

4 PM

Shoveling 35:00 [1]

clearing all the snow from roof from paths, clearing car etc. Had thought about a road run but I'm spent.

Tuesday Feb 1, 2011 #

5 AM

Note
rhr:50 slept:7.5 weight:76.9kg (rest day)

10 AM

Shoveling 22:00 [1]

easier on my back to shovel 1.5 inches 10 times than 15 inches of heavy crap when this thing finally winds down

3 PM

Shoveling 35:00 [1]

Monday Jan 31, 2011 #

5 AM

Core (core 5) 20:00 [1]
rhr:46 slept:7.5 weight:78kg

Bike - Stationary (3m) 21:06 [2]

Other (sauna) 20:00 [0]

11 AM

Shoveling 1:20:00 [1]

so I strapped on my old backpacking snowshoes (36x10) and climbed the piles in front of the house to do some roof raking before the next storm. Without the snowshoes I was sinking in well past waist level. Not sure if I should log it as strength or snowshoeing?

C • shoveling 2

1 PM

Shoveling (roof) 1:00:00 [1]

5 PM

Other (sauna/whirlpool) 25:00 [0]

while Hayden was climbing and Jackson swimming. Absolutely no desire or will to do anything resembling training.

8 PM

Shoveling (roof) 45:00 [1]

got up on roof for a while with spikes and headlamp. Really need to get some snow off west shed dormer but could not safely manage it, so quit and am going to bed - my whole body aches right now.

9 PM

Note

well, made it to the end of January without posting any zeros. But all the snow shoveling plus a double this weekend has left me totally spent. Good thing there's a snow storm tomorrow or I might be tempted to post my first zero. Definitely no gym in the AM. Hell I might not even make it to work...

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