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Training Log Archive: El Chucko

In the 7 days ending Nov 19, 2006:

activity	#	time	miles	km	+m
Running	6	4:42:13	17.03	27.4	60
Cycling	4	2:06:00
XC-Skiing	1	50:00
Hockey/Skating	1	40:00
Strength/Flexibility	1	20:00
Other	1	1
Total	6	8:38:14	17.03	27.4	60

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Sunday Nov 19, 2006 #

Cycling 31:00 [3]

Running 34:00 [3]

dark? late? worked 10.5 hours straight? body ravaged from the after-effects of alcohol? no problem. feeling the chinook winds, hopefully they don't melt all the snow

Note

tried a harder week to see how the body responds. pretty good, I would say. impressed at my discipline this week, i am pretty much as motivated now as i ever have been

just going to see the progress on the outdoor rinks. not particularly impressed. 2 had not started, and 1 was about half flooded (and surrounded by a high fence with barbed wire). did however find a small kiddy pond about 20m in diameter.

Hockey/Skating (Ales Hemsky session) 40:00 [2]

rink was small, round and had no lines or nets, so did an Ales Hemsky session. Wheeling around in circles, masterful stickhandling and never shooting the puck. I need this to diversify my game, as I am usually a beat a guy to the outside, score 90% of my goals from the blue ice in the mold of Smyth/Pisani type of player. Surprisingly felt no rust despite not skating since late March.

XC-Skiing 50:00 [3]

got some boots for the old beater skis in my basement. got 30s lesson from Dad, then headed out. had not skiied in about 5 years. will need some techical help from Juha and Nevin

C • snow! 2

Other (beer o training) 1 [1]

did not end well. my first time thrown out of a bar

C • Training 4

Friday Nov 17, 2006 #

Running long 1:22:00 [3] 17.0 km (4:49 / km) +60m 4:44 / km

pleasant run at night. originally only planned to go for 30 minutes. at about 10pm decided to not let this day slip into shit-allitude

Cycling 40:00 [2]

Thursday Nov 16, 2006 #

Running intervals (treadmill) 18:43 [5] 5.0 km (3:45 / km)

2.0 km, 1.5km, 1.5 km. 2 minutes rest between each one.

Strength/Flexibility 20:00 [3]

Cycling 15:00 [3]

Cycling 10:00 [2]

Running warm up/down 8:00 [2]

Running intervals 19:30 [5] 5.4 km (3:37 / km)

i feel that i have compensated some of my high end speed to improve my terrain running ability/endurance over the last few months, so time to reclaim it. 5*~1.1km intervals at the Y. sign says that 6 laps is 1km, but I suspect from the outside loop it is closer to 1.1. Splits 3:49, 3:51, 3:55, 3:58, 3:56