| Cycle 1 |
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The Method |
|
The Madness |
|
Strength |
|
Goals |
|
Conditions |
| When |
The Real Story |
|
Skate Ski |
Clas Ski |
Skate RS |
Clas RS |
Foot w Poles |
Foot w/o Poles |
Other |
|
Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
|
Spec |
Gen |
|
Speed |
Endur-
ance |
LSD |
Intervals |
Intervals
Hills |
Race
Pace |
Saturday
10/27/2001 |
Morning |
Very easy classic ski - average HR of 114. Want to save myself for intervals tomorrow... |
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2.5 |
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2.5 |
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2.5 |
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39-40, cloudy, a slight breeze. |
Sunday
10/28/2001 |
Morning |
Did a 10K timetrial today - but pushed the wrong button on my watch so I didn't get a time (I was not a happy camper). Arms were giving out by the end... |
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1.0 |
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0.5 |
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0.5 |
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0.5 |
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40ish and sunny |
Monday
10/29/2001 |
Evening |
. Had a fabulous ski! Concentrated on moving my hip - not leg - forward and up. I may actually be able to climb hills this year! Also used the rollerboard & did bicep curls. |
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1.9 |
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0.2 |
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1.9 |
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0.2 |
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1.9 |
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Light, moving to dark. High 40s |
Tuesday
10/30/2001 |
Evening |
Dale Carnegie - 3rd night of class. |
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Wednesday
10/31/2001 |
Evening |
Halloween - had to go home. Just as well: I was exhausted all day. |
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Thursday
11/1/2001 |
Evening |
Ran for about 40 minutes, then did 16 minutes of bounding intervals, focusing on strength, not speed. |
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1.0 |
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0.4 |
0.3 |
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0.3 |
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0.7 |
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Dark & low 60s. Too warm! I'm getting acclimated to lower temps... |
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Evening |
Rollerboard: a minute at a medium slope, a minute at a hard slope, a minute at an easy slope. Curls, shrugs, and uprights rows
inbetween. |
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0.1 |
0.1 |
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Friday
11/2/2001 |
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| Week 1 |
|
Total Hours for Week: 6.4 |
|
0.0 |
0.0 |
2.8 |
2.5 |
1.0 |
0.0 |
0.2 |
|
5.2 |
0.3 |
0.5 |
0.0 |
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0.5 |
0.1 |
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0.0 |
0.7 |
0.0 |
0.0 |
0.0 |
0.5 |
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Saturday
11/3/2001 |
Morning |
Met John, Bill, and Mark. Did the first lap too fast (at top end of Zone), which made teh next two laps harder. |
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3.7 |
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3.7 |
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3.7 |
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Sunny, temps rising from 43 to 44. |
Sunday
11/4/2001 |
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Monday
11/5/2001 |
Evening |
Did 4 x 10 minute intervals tonight, with 3-7 minutes rest between (the long rest came while talking to Gary Oaks as he skied by) |
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1.3 |
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0.7 |
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0.9 |
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High 40s, dropping as night came. |
Tuesday
11/6/2001 |
Evening |
Another Dale Carnegie class until 10:30... |
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Wednesday
11/7/2001 |
Evening |
Fartlek: 10:02 (3:34), 4:15 (1:45), 5:38. Because of the downhills, I couldn't keep in Zone 3 the whole time. |
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0.9 |
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0.2 |
0.2 |
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0.6 |
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Turning dark, but high 50's & calm |
Thursday
11/8/2001 |
Evening |
Cold, tired, hungry, unmotivated - took a beating from John while bounding. |
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1.3 |
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1.3 |
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0.5 |
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0.8 |
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High 40s, damp, and very windy |
Friday
11/9/2001 |
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| Week 2 |
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Total Hours for Week: 7.3 |
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0.0 |
0.0 |
1.3 |
4.7 |
1.3 |
0.0 |
0.0 |
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5.1 |
0.0 |
0.8 |
0.2 |
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0.5 |
0.0 |
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0.0 |
0.0 |
4.6 |
1.5 |
0.0 |
0.0 |
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Saturday
11/10/2001 |
Morning |
Speed reducers were cranked down. Frank pushed the pace this morning - we took 15 minutes off our normal time. Mary from WSTC joined Frank, John & I this morning. |
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2.3 |
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2.2 |
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2.3 |
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A bit windy, sunny, mid 40s. |
Sunday
11/11/2001 |
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Monday
11/12/2001 |
Evening |
10K time trial in 27:47 (tried to chase down Karen Dawson on those fast skates. Failed). Then did 35 minutes of double-pole 'distance strength' back to car. |
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1.4 |
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0.7 |
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0.5 |
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0.7 |
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0.5 |
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50 dropping to 45, light to dark |
Tuesday
11/13/2001 |
Evening |
NordicSkiRacer.com goes live! I spend all evening at Dale Carnegie... |
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Wednesday
11/14/2001 |
Evening |
This is an easy week for me. No training today - I'll catch up on some stuff at home. |
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Thursday
11/15/2001 |
Evening |
Circuits. Ran for 43 minutes with John, then bounded up Tobaggon Hill for 25 minutes before cooling down. Went home and hit the roller board & free weights for a few minutes. |
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1.3 |
0.2 |
0.2 |
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0.7 |
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0.6 |
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0.7 |
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Warm - near 70! In November! |
Friday
11/16/2001 |
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| Week 3 |
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Total Hours for Week: 5.4 |
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0.0 |
0.0 |
3.7 |
0.0 |
1.3 |
0.2 |
0.2 |
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3.6 |
0.0 |
0.5 |
0.0 |
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0.6 |
0.0 |
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0.0 |
3.7 |
0.0 |
0.0 |
0.0 |
0.5 |
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Saturday
11/17/2001 |
Midday |
Frank, Bill, Jamie & I had a fabulous ski. Had to strip off clothes every lap as the temps increased from about 35 to 55 |
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3.9 |
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3.8 |
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3.9 |
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35 increasing to 55, bright & sunny, calm |
Sunday
11/18/2001 |
Afternoon |
Special training today - putting Christmas lights up outside. Up the ladder, down the ladder, up the ladder, down the ladder... |
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Monday
11/19/2001 |
Evening |
Rollerskied near the top of Zone 1 on wet pavement at Kensington, as dusk turned to dark. Just didn't want to hit any deer or runners... |
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1.4 |
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1.3 |
0.1 |
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1.4 |
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About 40 |
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Evening |
Circuits. Did 4 reps on the rollerboard, with shrugs, curls, standing rows, etc. in between. |
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0.3 |
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0.1 |
0.2 |
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Tuesday
11/20/2001 |
Evening |
1 minute demo speeches at Dale Carnegie - I rolled in on my rollerskis (dressed in my racing suit) and taught how to doublepole! Won best performance... |
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Wednesday
11/21/2001 |
Midday |
TRAVEL to Ellsworth for Thanksgiving |
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Thursday
11/22/2001 |
Morning |
To the dump! Did four hill intervals up the road to the Ellsworth dump: 6:01 (8:08), 6:09 (8:13), 6:06 (7:47), and 4:22 - cut the last one short because my left knee was getting very sore. Better to stop the workout than end the season... |
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1.3 |
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0.4 |
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0.4 |
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50ish and sunny |
Friday
11/23/2001 |
Midday |
Spent quality shopping time with Jill in Petoskey, Charlevoix & East Jordan. |
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| Week 4 |
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Total Hours for Week: 6.9 |
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0.0 |
0.0 |
1.4 |
3.9 |
1.3 |
0.0 |
0.3 |
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5.1 |
0.1 |
0.4 |
0.0 |
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0.1 |
0.2 |
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0.0 |
1.4 |
3.9 |
0.0 |
0.4 |
0.0 |
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| Cycle 1 |
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Total Hours for Cycle: 26.0 |
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0.0 |
0.0 |
9.3 |
11.1 |
4.9 |
0.2 |
0.6 |
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18.9 |
0.4 |
2.1 |
0.2 |
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1.7 |
0.3 |
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0.0 |
5.9 |
8.5 |
1.5 |
0.4 |
0.9 |
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| Cycle 2 |
|
The Method |
|
The Madness |
|
Strength |
|
Goals |
|
Conditions |
| When |
The Real Story |
|
Skate Ski |
Clas Ski |
Skate RS |
Clas RS |
Foot w Poles |
Foot w/o Poles |
Other |
|
Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
|
Spec |
Gen |
|
Speed |
Endur-
ance |
LSD |
Intervals |
Intervals
Hills |
Race
Pace |
Saturday
11/24/2001 |
Morning |
Rollerski hill intervals up to the Ellsworth dump (5:37, 5:56, 6:11, 6:26); Jill drove me down the hill (4:05 rests). Skied easy for 25 minutes, then fartleks on flatter terrain: 1:45 (:53), 2:25 (2:09), 1:05 (1:49), and 4:14. I'm toast. |
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2.1 |
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0.6 |
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0.2 |
0.6 |
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Sunday
11/25/2001 |
Morning |
TRAVEL back to home. |
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Afternoon |
Toured part of the new Wixom / South Lyon / Island Lake / Kensignton connector path. |
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1.1 |
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1.1 |
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1.1 |
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45 & windy |
Monday
11/26/2001 |
Evening |
Had to catch up on office work tonight - no training. |
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Tuesday
11/27/2001 |
Evening |
Dale Carnegie, class 7. I was absolutely exhausted tonight, even before I got to class. Not enough sleep. |
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Wednesday
11/28/2001 |
Evening |
Felt great tonight, even though it was cold, wet & dark! Skiing felt easy! Must be the intervals last Thursday & Saturday, and the extra sleep last night. |
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1.7 |
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1.6 |
0.1 |
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1.7 |
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40ish, foggy, dark, misty, wet. Perfect rollerskiing weather! |
Thursday
11/29/2001 |
Evening |
John & I ski walked/ran for about a hour, then hit the toboggan hill for some strength/power bounding. |
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1.5 |
0.1 |
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1.0 |
0.2 |
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0.3 |
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1.0 |
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40, wet, and dark - but it did miraculously stop raining while we trained. |
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Evening |
Circuits. Did four sets on the rollerboard, with free weights in between. |
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0.3 |
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0.1 |
0.2 |
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Friday
11/30/2001 |
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| Week 5 |
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Total Hours for Week: 6.8 |
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0.0 |
0.0 |
3.8 |
1.1 |
1.5 |
0.1 |
0.3 |
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3.7 |
0.3 |
0.6 |
0.0 |
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0.4 |
0.2 |
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0.0 |
1.0 |
2.8 |
0.2 |
0.6 |
0.0 |
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Saturday
12/1/2001 |
Morning |
Seven of us out this morning on rollerskis - we're taking over Kensignton Metropark! |
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1.0 |
3.0 |
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4.0 |
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4.0 |
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Low 40s, cloudy, humid, a bit of a breeze. |
Sunday
12/2/2001 |
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Monday
12/3/2001 |
Evening |
Uphill Intervals of 2:29 (1:51), 2:55 (3:13), 2:55 (3:37), 3:01 (3:55), 3:09 (3:55), 3:12 (3:22), and 3:07. Speed reducers were on so I wouldn't go too fast in the dark and hit something... |
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1.3 |
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0.3 |
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0.6 |
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50 and dark |
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Evening |
Circuits. Did a couple reps on the rollerboard, with some free weights in between. Then my stomach started growling - time to eat! |
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0.1 |
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0.1 |
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Tuesday
12/4/2001 |
Evening |
Dale Carnegie class again tonight - session 8 |
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Wednesday
12/5/2001 |
Evening |
It was in my best interest to finish off the outside Xmas lights rather than train tonight... |
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60 degrees & sunny today! |
Thursday
12/6/2001 |
Afternoon |
It was an easy ski run, but it took me almost an hour to get comfortable - It felt harder than it should have even though my heart rate was in the right place. |
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1.3 |
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1.3 |
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1.3 |
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44 |
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Afternoon |
Circuits. After running, did hill bounding on the sledding hills, then went home and hit the rollerboard (4x1:00 or so) and some free weights. |
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0.5 |
0.3 |
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0.5 |
0.2 |
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Friday
12/7/2001 |
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| Week 6 |
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Total Hours for Week: 7.3 |
|
0.0 |
0.0 |
2.3 |
3.0 |
1.3 |
0.5 |
0.4 |
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5.2 |
0.0 |
0.3 |
0.0 |
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0.6 |
0.2 |
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0.0 |
1.3 |
4.0 |
0.0 |
0.6 |
0.0 |
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| Cycle 2 |
|
Total Hours for Cycle: 14.1 |
|
0.0 |
0.0 |
6.0 |
4.1 |
2.8 |
0.6 |
0.6 |
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8.9 |
0.3 |
0.9 |
0.0 |
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1.0 |
0.4 |
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0.0 |
2.2 |
6.8 |
0.2 |
1.2 |
0.0 |
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| YTD |
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Total Hours, Power Phase: 40.1 |
|
0.0 |
0.0 |
15.3 |
15.2 |
7.7 |
0.7 |
1.2 |
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27.8 |
0.7 |
3.0 |
0.2 |
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2.7 |
0.6 |
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0.0 |
8.1 |
0.0 |
1.7 |
1.6 |
0.9 |
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|
