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Training Log: Purko

In the last 7 days:

activity # timemileskm+m
  XC Skiing3 5:40:18 30.96(11:00) 49.82(6:50) 948
  Running4 5:19:28 37.02(8:38) 59.57(5:22) 745
  S & C1 30:00
  Total8 11:29:46 67.98 109.4 1692
  [1-5]7 6:48:32
averages - sleep:8.2
«
2:08
0:00
MoTuWeThFrSaSu

Sunday Jan 20 #

9 AM

XC Skiing 2:08:33 intensity: (57:54 @0) + (42:00 @1) + (22:07 @2) + (6:32 @3) 21.82 km (5:53 / km) +414m 5:23 / km
ahr:121 max:156

Saturday Jan 19 #

10 AM

XC Skiing 2:00:00 intensity: (1:20:00 @0) + (30:00 @1) + (10:00 @2) 13.92 km (8:37 / km) +350m 7:40 / km

Friday Jan 18 #

5 PM

XC Skiing 1:31:45 intensity: (56:49 @0) + (21:12 @1) + (13:06 @2) + (38 @3) 14.08 km (6:31 / km) +184m 6:07 / km
ahr:112 max:149

Thursday Jan 17 #

4 PM

Running 21:42 intensity: (6:42 @0) + (15:00 @1) 3.94 km (5:30 / km)
ahr:125 max:130 slept:8.0 shoes: Asics GT 1000

Running 47:57 intensity: (2:52 @0) + (3:52 @1) + (1:27 @2) + (9:20 @3) + (18:15 @4) + (12:11 @5) 11.5 km (4:10 / km)
ahr:162 max:179 shoes: Asics GT 1000

20 x 350 on 200 off fartlek at Bislett. Much more successful than last week, really fun. Very mentally tough as I had absolutely no idea how many laps or how long we were running for

Running 22:55 intensity: (6:20 @0) + (5:23 @1) + (11:12 @2) 3.84 km (5:58 / km) +57m 5:33 / km
ahr:128 max:144 shoes: Asics GT 1000

Wednesday Jan 16 #

1 PM

Running 1:48:42 intensity: (20:45 @0) + (1:20:00 @1) + (7:57 @2) 18.89 km (5:45 / km) +214m 5:27 / km
ahr:129 max:168 slept:8.3 shoes: Inov8 Arctic Talon

Long slow plod from Shallots back to Casa del Cherry/Poirot in the fresh snow

Tuesday Jan 15 #

2 PM

Running 1:16:57 intensity: (11:36 @0) + (8:57 @1) + (13:28 @2) + (37:35 @3) + (3:33 @4) + (1:48 @5) 13.32 km (5:47 / km) +340m 5:07 / km
ahr:144 max:182 slept:8.0 shoes: Inov8 Arctic Talon

2 x (12 min (1min) 8 min (2) 4min (4)) majority small forest tracks. Great fun and hard work sticking to the hard packed snow path

Monday Jan 14 #

S & C 30:00 [0]

10 AM

Running 41:15 intensity: (8:16 @0) + (26:24 @1) + (6:14 @2) + (21 @3) 8.08 km (5:06 / km) +134m 4:43 / km
ahr:125 max:150 slept:8.5 shoes: Asics GT 1000

Easy recovery

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