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Training Log: Nick

In the last 7 days:

activity # timemileskm+m
  adv race1 2:30:00 8.39(17:53) 13.5(11:07) 350
  running road/trails1 44:00 4.97(8:51) 8.0(5:30) 100
  x-country skiing1 40:00 3.54(11:18) 5.7(7:01) 100
  biking2 40:00
  gym ex & stretching3 32:00
  eliptical trainer1 32:00
  Unspecified1 5:00
  Total6 5:43:00 16.9 27.2 550
averages - sleep:6.6
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2:30
0:00
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Tuesday Jan 16 #

Unspecified 5:00 [1]

x-country skiing 40:00 [1] 5.7 km (7:01 / km) +100m 6:27 / km
slept:7.5 shoes: M_F mixed skis

so & so conditions at Schneiders. rock skis. good to be out

Monday Jan 15 #

gym ex & stretching 10:00 [1]
slept:7.0

eliptical trainer warm up/down 32:00 [1]

Sunday Jan 14 #

biking warm up/down 25:00 [1]
slept:6.0

still hurt (groin, glute)

gym ex & stretching 12:00 [1]
slept:2.0 (rest day)

slept a bit in the afternoon ( after the morning shift, and before upcoming night shift)

Saturday Jan 13 #

adv race 2:30:00 intensity: (30:00 @1) + (30:00 @2) + (1:00:00 @3) + (30:00 @4) *** 13.5 km (11:07 / km) +350m 9:50 / km
slept:5.0 shoes: Atlas

Snow shoe raid. Foreigners team up again. won the coed division, thanks to a pretty good start ( about 80-90 min mark ). got both feet ankle deep in a marsh, and soon after also my left glute/hamstring start being painful . thanks to my teammate (who was way stronger today ) was good to be back at racing. defnitely i cannot hold a decent pace past 90 min mark.
thanks to Bob for another nice race. there were lots of options today. conditions ? quite brutal.. -16 feeling 10° cooler with windchill (especially outside). hope that in 3 weeks temps will be in single digits °C(minus), and hopefully a bit more snow. actual time 2.55h

Friday Jan 12 #

gym ex & stretching 10:00 [1]
slept:6.0

biking warm up/down 15:00 [1]

Thursday Jan 11 #

running road/trails 44:00 intensity: (30:00 @2) + (14:00 @4) 8.0 km (5:30 / km) +100m 5:11 / km
slept:6.0 shoes: Asics Gel-contend

plus 8°C. towards Petersburg and back. did 2,5,5,2 min w/HR ave about 140

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