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Training Log: MarkOus

In the last 7 days:

activity # timemileskm+ft
  Skate Ski3 5:16:05 45.57(8.7/h) 73.34(13.9/h) 1000
  Classic Ski2 4:47:15 37.83(7.9/h) 60.88(12.7/h)
  Run2 1:06:17 9.21(7:12) 14.82(4:28)
  Trail Run1 1:00:19 5.1(11:50) 8.21(7:21)
  Swim1 41:25 1.3(31:52) 2.09(19:48)
  Strength (bw)1 31:00
  Total5 13:22:21 99.01 159.34 1000
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Thursday Jul 20 #

Skate Ski 1:28:53 [1] 12.17 mi (8.2 mph)

Skate Ski (pickups) 3:00 [5] 1.75 mi (35.0 mph)

Trail Run 1:00:19 [1] 5.1 mi (11:50 / mi)
shoes: Solomon Speedcross 3

Really chill run

Wednesday Jul 19 #

Classic Ski long 2:47:45 [1] 26.6 mi (9.5 mph)

Run 44:02 [1] 5.95 mi (7:24 / mi)
shoes: Brooks Ghost 10

Tuesday Jul 18 #

Skate Ski warm up/down 55:35 [1] 6.64 mi (7.2 mph)

Skate Ski intervals 24:00 [3] 3.75 mi (9.4 mph) +700ft

Uphill intervals from L3 into L4 for last climb (and usually part of second climb)

Skate Ski intervals 7:30 [4] 1.25 mi (10.0 mph) +300ft

Skate Ski (time between intervals) 33:05 [1] 4.02 mi (7.3 mph)

Run warm up/down 22:15 [1] 3.26 mi (6:50 / mi)
shoes: Brooks Ghost 10

Strength (bw) 31:00 [1]

Monday Jul 17 #

Classic Ski 1:53:00 [1] 10.53 mi (5.6 mph)

Classic Ski intervals 6:30 [4] 0.7 mi (6.5 mph)

Pretty short striding climb up really steep hill 7x

Swim 41:25 [1] 1.3 mi (31:52 / mi)

Sunday Jul 16 #

Skate Ski 1:44:02 [1] 15.99 mi (9.2 mph)

Included 35min dp

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