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Training Log: olsoran

In the last 7 days:

activity # timemileskm+m
  XC Skiing3 10:56:00 18.64 30.0 390
  Ski Erg1 56:00 6.21(9:01) 10.0(5:36)
  Core & Strength1 30:00
  Total5 12:22:00 24.85 40.0 390
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4:00
0:00
ThFrSaSuMoTuWe

Tuesday Jan 15 #

Ski Erg 56:00 [3] 10.0 km (5:36 / km)

Note

Most of the achilles soreness gone although too early to try anything that flexes the foot with any sort of associated impact. Might try it in a day or two. Meantime continuing with the eccentric exercises.

Cough also persisting.

Monday Jan 14 #

Core & Strength 30:00 [3]

Avoiding anything that stresses the achilles for a few days.

Sunday Jan 13 #

Note

Travelling. Also not good for the achilles. Will need to go very gently this week I think.
Unfortunately cancellation of the Pustertaler means no Vasaloppet seeding race done so need to consider how to deal with that in the next few days...in conjunction with reviewing achilles impact. Anyone else fancy Holmenkollenmarasjon in mid February?

Saturday Jan 12 #

XC Skiing 2:56:00 [3] 30.0 km (5:52 / km) +390m 5:31 / km

Marathon jinx strikes again. Many parts of Europe, including Austria, with an overwhelming amount of snow. Not this part of Austria. So no Pustertaler 60k ski marathon today. Was downgraded initially to 32k then cancelled all together.

So settled on putting in some real distance effort round the very skiable trails round the Obertilliach biathlon centre. Joined by a few other folk. A lot of man made stuff but perfectly good conditions throughout.

Settled on 30k which therefore didn't involve too many loops to do my head in.
Drinks, gels etc at 7.5, 15 and 22k approx.
1 X meadow loop
1 X long loop
1 X medium loop
1 X long loop
1 X meadow loop
3 X long loop

First 10k in about 58 mins at which point decided that 3 hours was viable. 20k in 1.57 and the the 30k in 2.56. Pleased with how things went over the pretty undulating terrain. Some short, sharp hills, some long ones, and one or two semi decent downhill runs.

Have really benefitted from some top quality coaching this week getting rid of some bad habits learnt over a long period.

In spite of the snow a great trip. Obertilliach is a great location...just need more snow this year.

Note

Achilles has been tolerable this week but wouldn't have been OK to run on. Hopefully haven't done it any further damage. Pretty sore at times probably not helped by ski boots but ibuprofen gel may have helped. Will see this week.

Friday Jan 11 #

XC Skiing 4:00:00 [3]

Thursday Jan 10 #

XC Skiing 4:00:00 [3]

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