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Training Log Archive: El Chucko

In the 31 days ending Jan 31, 2007:

activity

time

miles

Running

7:31:27

36.82

59.26

Cycling

4:00:30

Alpine Skiing

2:45:00

Orienteering

2:31:00

Hockey/Skating

1:51:10

Strength/Flexibility

22:00

Other

15:20

XC-Skiing

12:00

Total

19:28:27

36.82

59.26

2:43

0:00

» now

Sunday Jan 28, 2007 #

Orienteering (ski orienteering) 2:31:00 [2]

ski orienteering event at Blackfoot, ~20 km in length. My wax started wearing thin about halfway through and I had some problems. Also, I am not really used to XC skiing. But it was a lot of fun and a beautiful day. Juha won the course in 78 minutes

C • Sounds like good training. Wha... 8

XC-Skiing 12:00 [2]

warmup for ski-o

Thursday Jan 25, 2007 #

Running 11:00 [3]
shoes: Saucony Trigon 4

warmup

Running intervals 23:39 [5] 6.4 km (3:42 / km)
shoes: Saucony Trigon 4

4*1 mile
Times: 5:28, 6:01, 6:05, 6:05. Having problems duplicating the intensity of my first interval in these sprint workouts.

Running 20:40 [1]
shoes: Saucony Trigon 4

jogging between intervals (600m) and cool down

Cycling 42:30 [3]

Wednesday Jan 24, 2007 #

Running 17:50 [2]

brief AM run. Beautiful weather in Edmonton, with almost tropical highs of +4 the last couple of days

Note
(rest day)

Tuesday Jan 23, 2007 #

Cycling 10:00 [3]

Running warm up/down 10:00 [3]
shoes: Saucony Trigon 4

warm up, got some new running shoes so now I am going to start logging those

Other (Erging) 15:00 [3]

Rowing machine. Used some seldom-used muscles

Strength/Flexibility 22:00 [3]

Round of the weight machines, with some situps/crunchies

Running intervals 20:00 [4] 3.33 mi (6:00 / mi)
shoes: Saucony Trigon 4

5*(4min @ 10.0 miles/hour). I absolutely hate running on the treadmills at the fitness centre at the U of A, because there is no ventilation. That causes all your body heat to rise straight up and it is like running in a goddamn sauna. Also, it is too crowded, prefer running at the Y any day. That said, I love running at the Butterdome track and it was super convenient today.

Running warm up/down 15:00 [1]
shoes: Saucony Trigon 4

cool down at very leisurely pace

Monday Jan 22, 2007 #

Hockey/Skating 50:00 [2]

some shinny down at the local rink

Sunday Jan 21, 2007 #

Hockey/Skating 51:00 [3]

Skating at Hawrelak Park. Pond loop is ~1.0 km, did 21 loops. First 17 loops at intensity 3.

Hockey/Skating 10:10 [4]

Last 4 laps used a group of speedskaters as pace setters

Saturday Jan 20, 2007 #

Running 32:00 [2]

wasn't really in a running mood, so only did 1/2 the distance that I was planning on doing

Cycling 45:00 [3]

absolutely despicable performance by the oilers against the flames, could hardly bear to watch.

C • Oilers 1

Friday Jan 19, 2007 #

Cycling 1:20:00 [3]

Thursday Jan 18, 2007 #

Note

had long days at school and work on Monday and Tuesday, and as a result had an energy and motivational vacuum until today

Running warm up/down 10:00 [3]

7 minutes warmup jog, 3 minutes strides at the Butterdome

Running intervals 24:58 [5] 7.0 km (3:34 / km)

7*1000 m intervals. Times 3:15, 3:36, 3:42, 3:35, 3:39, 3:35, 3:36

Running 20:02 [1] 3.4 km (5:54 / km)

running between intervals [I did around 1-2 minutes of rest/walking (intensity 0) followed by a 400m recovery jog], cool down

Sunday Jan 14, 2007 #

Running 38:38 [5] 9.3 km (4:09 / km) +15m 4:07 / km

got into a heated discussion with my dad, who is a non-orienteer. he doesn't understand base training, and seems to think winter running is pointless, saying i can get in shape with 2-3 months until JWOC. This only made me more motivated, and I set down a pretty good time for winter running conditions

C • base training is for women 1

Running 6:50 [2]

cool down

Friday Jan 12, 2007 #

Running long 1:33:15 [3] 19.5 km (4:47 / km) +70m 4:42 / km

good long run in cool temperatures at night

Cycling 32:00 [2]

Other 20 [5]

mad air drum solo during my favourite part of the CD I was listening to while on the stationary bike (while cycling at the same time)

Thursday Jan 11, 2007 #

Running warm up/down 15:15 [3]

warmup and strides at the Butterdome, my first quality track workout in a while and something I will try to incorporate every Thursday. There was a guy on the track doing intervals who was slower than me so I ran beside him to push his pace.

Running warm up/down 5:00 [2]

cool down

Running 20:00 [2] 3.6 km (5:33 / km)

jogging between intervals

Running intervals 9:50 [5] 3.2 km (3:04 / km)

8*400m intervals, oh the power and the glory! its been a while since I have done anything like this, and the most 400m intervals I have done before is 4-6, so 8 was a shock. Splits- 1. 65.1, 2. 71.9, 3. 75.4, 4. 75.5, 5. 75.8, 6. 76.4 7. 75.3, 8. 74.6. I think that I wore out my fresh legs after the first 2 intervals, but after that I seemed to find a nice solid tempo. My times are a little slow partly because there was nobody to race against and the track was somewhat of a slalom due to all the New Year's Resolution Pylons. My PR for 400m is 57s.

C • nice 3

Wednesday Jan 10, 2007 #

Running 10:00 [1] 1.5 km (6:40 / km)

took a different bus home today from work, and jogged home the rest of the way. There was a violent clash between the warm and cold airmasses last night and the cold airmass won so we have some interesting snowdrifts and it is quite frigid outside.

Tuesday Jan 9, 2007 #

Note

After getting up at 8am, taking the bus to uni, taking the bus home, having lunch, taking the bus to work and finally getting home at 10pm I was exausted and felt a good nights sleep would be more beneficial to me than a workout. I will now be making Tuesdays my rest day.

Monday Jan 8, 2007 #

Cycling 31:00 [3]

oilers win! jan hejda finally scored, and a beauty in ot as well

Running 47:30 [3]

beautiful midnight run

Note

had a wonderful ski trip season, and had excellent times with friends, but now it is time to start pushing my training volume up and sustain it with JWOC only 6 months away. i now have a uni class Tuesday and Thursday mornings in addition to full time work, so hopefully i don't burn out.

Saturday Jan 6, 2007 #

Alpine Skiing 1:00:00 [2]

at Sunshine

Friday Jan 5, 2007 #

Alpine Skiing 1:00:00 [2]

At Sunshine

Thursday Jan 4, 2007 #

Note

12 hours at home, then off to Canmore

Wednesday Jan 3, 2007 #

Note

The funniest thing happened today. instead of getting back at 3am from Silver Star, we got stranded because the Trans Canada was closed due to avalanches. so we had to backtrack from Revelstoke and stay at a motel in Kamloops for the night before heading home through Jasper. finally made it back at 9pm, 18 hours late

Tuesday Jan 2, 2007 #

Alpine Skiing 45:00 [2]

3/4 of a day skiing at Silver Star, Vernon

Monday Jan 1, 2007 #

Note
(rest day)

body needed rest, for various reasons

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