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Training Log Archive: spinner

In the 28 days ending Feb 28, 2011:

activity	#	time	miles	km	+m
XC Skiing - Skate	14	14:44:59	43.56	70.1	1240
Ski Orienteering	5	6:46:32	5.84	9.4
Running	2	3:10:00	7.95	12.8
Cycling - Stationary	4	2:02:00
Core Strength	1	15:00
Total	25	26:58:31	57.35	92.3	1240

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Monday Feb 28, 2011 #

XC Skiing - Skate 52:00 [2] 4.7 km (11:04 / km) +234m 8:52 / km
ahr:145 max:169

Skiing on the field and creek near my house. there was a good crust so I didn't skink, but there was quite a bit of new snow on top which made it slow.

Sunday Feb 27, 2011 #

XC Skiing - Skate (skate) 1:47:00 [4] 19.8 km (5:24 / km) +1006m 4:19 / km
ahr:165 max:191

Skiing with my dad in Gatineau. we started at P5 were we did a warm up along the parkway, then up Pinguin, along Ridge road to Champlain lookout, and then the same way back. It was really nice skiing with a thin layer of powder for a change.

Saturday Feb 26, 2011 #

XC Skiing - Skate 45:00 [2]

XC Skiing - Skate race 21:35 [5] 6.6 km (3:16 / km)

Nakkertok cookie race. I had a good race and finished 10th. It was very icy on the flat parts, but it was nice and a bit powdery on the hills.

Friday Feb 25, 2011 #

Core Strength 15:00 [3]

Wednesday Feb 23, 2011 #

Running intervals 1:30:00 [4] 12.8 km (7:02 / km)

Running training. started with a warm up then got some "jumps" that francis made and placed them around a 450m loop. we did five of those loops then a 1.3km loop, another five loops (reverse) and a final 1.3km loop (reverse).

warm up: 30:45
Lap 1: 4:02 (double lap)
2: 1:56
3: 1:58
4: 1:59
1.3km: 5:55

(reverse)
Lap 1: 4:04 (double)
2: 4:19 (double)
3: 2:08
1.3km: 5:52
Cool down: 17:20

Tuesday Feb 22, 2011 #

Cycling - Stationary 36:00 [3]

Monday Feb 21, 2011 #

XC Skiing - Skate 45:00 [1]

skiing at the Y-camp. really icy, but nice off the trails skiing on the crust in the forest.

Saturday Feb 19, 2011 #

XC Skiing - Skate race (Classic) 1:02:46 [4] 16.0 km (3:55 / km)

Gatineau Loppet 16km classic race. do to the big melt it was almost all on the parkway, which made it pretty boring. the grooming was pretty bad to, and it was very icy, especially on the last down hill to the finish. having to slalom around all the 5k people made it even more difficult. my grip was ok but not great, but it was mostly double-polling anyway. I finished 11th out of 151.

XC Skiing - Skate warm up/down 30:00 [2]

warming up and testing out the skis.

Friday Feb 18, 2011 #

Cycling - Stationary 30:00 [3]

Thursday Feb 17, 2011 #

XC Skiing - Skate race 17:04 [5] 5.0 km (3:25 / km)

Second school ski race at Nakkertok. I had a really good race. I finished 11th and had about a 1min faster time than on monday, and i'm going to OFSAA!

C • excellent Alex...Enjoy OFSAA 3

XC Skiing - Skate warm up/down 40:00 [2]

XC Skiing - Skate race 3:00 [5] 1.0 km (3:00 / km)

Exhibition relay with the team after all the races.

Wednesday Feb 16, 2011 #

Cycling - Stationary 20:00 [3]

Monday Feb 14, 2011 #

XC Skiing - Skate race 18:14 [5] 5.0 km (3:39 / km)

School ski race at Nakkertok. really warm in the morning when we got there, but just before 1pm it got really cold and windy. this caused the wet snow to freeze and make it icy. I finished 10th.

XC Skiing - Skate warm up/down 40:00 [3]

Sunday Feb 13, 2011 #

Ski Orienteering race 1:52:37 [4]

Balsams ski-O long. this race was not as good as yesterday. I didn't feel that good in the morning, so I started the race off slow. It started to feel a lot better after the first control.

Red Sunday Long Distance - Splits

Saturday Feb 12, 2011 #

Event: Balsams Ski-O

Ski Orienteering race 53:55 [5]

Balsams ski-O middle at the alpine lodge. I had a good race, and finished first on the red course. really nice area with very nicely groomed trails and a lot of big hills.

Ski Orienteering race 30:00 [3]

Sprint fundraiser on the golf course close to the hotel. I did it twice, the second being a lot faster.

Red Saturday Middle Distance - Splits

Thursday Feb 10, 2011 #

XC Skiing - Skate 1:00:00 [2]

ski training with the school team.

Wednesday Feb 9, 2011 #

Running 1:40:00 [4]

We started with a run down along Carling past the transit way were we did a run with a map. at the controls we had to write what the control feature was. then we went to the walking bridge that goes over the transit way at the high school, were we did five intervals over the bridge. times...
58
57
59
57
56
then we did three orienteering controls on the streets, and ran back to Frank Ryan park to do the maze.

Tuesday Feb 8, 2011 #

XC Skiing - Skate warm up/down 20:00 [2]

Ski Orienteering 40:00 [3]

Ski-O training at the Mlacak Centre. really cold out.

Monday Feb 7, 2011 #

XC Skiing - Skate 1:00:00 [1]

school ski training at the Y-camp. there was a new layer of snow and it was pretty warm with made the skiing slow.

Sunday Feb 6, 2011 #

Event: SilverSpoon Ski-O

Ski Orienteering race 1:40:00 [3] 9.4 km (10:38 / km)

Silver Spoon ski-O in Deep River. not my best ski-O ever. most of the trails were ungroomed so there was a lot of double-poling which I was sore from because of the ski race yesterday. also the hand grip on my right pole fell of near the start of the race but luckily I was very close to the start/finish so I dropped the broken pole and borrowed Bill M's pole, which was (of course) to short, but after a few more controls with the short pole I caught up to my dad, who lent me his pole.

Saturday Feb 5, 2011 #

XC Skiing - Skate race (Classic) 53:20 [4] 12.0 km (4:27 / km)

Silver Spoon ski race in Deep River. I had a good race, I finished 1st in Junior boys (I was the only one in the category), and was 17th out of 75 on the 12k course.

XC Skiing - Skate warm up/down 15:00 [1]

Ski-O training at the Y-camp. I started with two longer courses then finished with three short sprint courses around the practice field.

Course 1: 22:48
Course 2: 33:47
Sprints:
3:56
5:02
3:23

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