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Training Log: Rhombus

In the last 7 days:

activity # timemileskm+m
  Running2 2:14:47 14.87(9:04) 23.93(5:38) 3
  Strength2 1:50:00
  Classic Nordic Skiing1 1:00:33 6.36(9:31) 10.23(5:55) 70
  Cycling1 45:00 13.17(17.6/h) 21.2(28.3/h)
  Drills3 38:56 0.26 0.42 1
  Total5 6:29:16 34.66 55.78 73
  [1-5]5 6:28:45
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Saturday Dec 9 #

10 AM

Running warm up/down (Track) 8:02 intensity: (31 @0) + (6:52 @1) + (39 @2) 1.34 km (6:01 / km)
ahr:135 max:164 shoes: Nike zoom Pegasus 33

Went to The Loft last night with some of the track team and they convinced me to come to the workout this morning

Running intervals (Track) 59:21 intensity: (24:48 @1) + (7:30 @2) + (8:58 @3) + (13:13 @4) + (4:52 @5) 8.73 km (6:48 / km) +3m 6:47 / km
ahr:165 max:194 shoes: Nike zoom Pegasus 33

3 mile repeats with 400m float between followed by 6 400s at 3k pace. I felt super good and was keeping up fine with the track boiz

Running warm up/down (Track) 7:24 [1] 0.86 km (8:34 / km)
ahr:141 max:149 shoes: Nike zoom Pegasus 33

Drills 18:56 [1] 0.42 km (45:05 / km) +1m 44:27 / km
ahr:108 max:132

Mix of stretching and core

Friday Dec 8 #

10 AM

Running (Treadmill) 1:00:00 [2] 13.0 km (4:37 / km)
shoes: Nike zoom Pegasus 33

Really not sure of the distance but I felt pretty fast

Drills warm up/down 10:00 [1]

Strength (Weight lifting) 50:00 [1]

Bounced a medicine ball full force into my face and got a bloody nose :|

Thursday Dec 7 #

7 AM

Classic Nordic Skiing 21:08 intensity: (13:02 @1) + (5:13 @2) + (2:53 @3) 3.55 km (5:57 / km) +55m 5:32 / km
ahr:153 max:177 shoes: Madshus Hypersonic Classic

I really need a new pair of skis, these ones are so soft the wax gets worn out in like a few minutes

Classic Nordic Skiing 39:25 intensity: (31:54 @1) + (4:33 @2) + (2:58 @3) 6.68 km (5:54 / km) +15m 5:50 / km
ahr:141 max:179 shoes: Madshus Hypersonic Classic

Some strides up a little hill, got progressively worse because my wax wore off quick

Wednesday Dec 6 #

7 AM

Drills warm up/down 10:00 [1]

Strength (Weight lifting) 1:00:00 [1]

10 AM

Cycling (Spinning) 45:00 [1] 21.2 km (28.3 kph)

Easy, boring, lonely spin

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