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Training Log: Treb

In the last 7 days:

activity # timemileskm+m
  XC Skiing10 12:20:31 64.67(11:27) 104.08(7:07) 1669
  Running on Paths5 2:16:18 7.22(18:52) 11.62(11:44) 347
  Total14 14:36:49 71.89(12:12) 115.7(7:35) 2016
  [1-5]14 14:21:49
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SaSuMoTuWeThFr

Thursday Dec 14 #

6 AM

Running on Paths 32:13 [2] 2.91 km (11:03 / km) +72m 9:50 / km
shoes: Asis Hyper Speed 2

Morning running session.
9 AM

XC Skiing 1:22:41 [1] 3.58 km (23:06 / km) +12m 22:44 / km

Session on the range doing short loops and practising standing shoots.

Heart rate monitor seems to have stopped working.
10 AM

XC Skiing (Skate) 17:20 [2] 2.55 km (6:47 / km) +52m 6:10 / km

Quick warm up around the flat part of the track.

XC Skiing (Skate) 32:21 [3] 6.36 km (5:05 / km) +234m 4:18 / km

Intervals session on the track down at the range. 5 x 1. 2k finishing on a very large hill. Completely disgusting.

XC Skiing 10:14 [1] 1.5 km (6:51 / km) +15m 6:31 / km

A nice longer warm down.

Wednesday Dec 13 #

7 AM

Running on Paths 30:06 intensity: (7:00 @1) + (16:00 @2) + (7:06 @3) 2.78 km (10:49 / km) +81m 9:27 / km
ahr:130 max:158 shoes: Asis Hyper Speed 2

Morning run.
9 AM

XC Skiing (Classic) 1:44:39 intensity: (11:39 @1) + (40:00 @2) + (49:00 @3) + (4:00 @4) 18.94 km (5:31 / km) +332m 5:05 / km
ahr:139 max:161

A long morning classic. So cold this morning, ended up getting brain freeze on the long decent.
2 PM

XC Skiing (Skate) 1:45:00 intensity: (15:00 @0) + (15:00 @1) + (35:00 @2) + (25:00 @3) + (15:00 @4) 6.5 km (16:09 / km) +46m 15:36 / km
ahr:116 max:157

Range session, focusing on prone shooting.

Tuesday Dec 12 #

6 AM

Running on Paths 27:50 intensity: (19:00 @1) + (4:00 @2) + (4:50 @3) 2.02 km (13:47 / km) +70m 11:45 / km
ahr:123 max:156 shoes: Asis Hyper Speed 2

Morning jog
8 AM

XC Skiing warm up/down (Skate) 28:05 intensity: (8:00 @1) + (5:00 @2) + (11:00 @3) + (4:05 @4) 3.08 km (9:07 / km) +29m 8:43 / km
ahr:133 max:165

XC Skiing race 48:01 intensity: (4:00 @3) + (20:00 @4) + (24:01 @5) 14.56 km (3:18 / km) +198m 3:05 / km
ahr:177 max:185

15km Skate time trial. I was the last man off so chasing the others all the way. This was disgustingly hard work, body completely died on the final up hill.
1 PM

XC Skiing (Classic) 1:06:13 intensity: (7:50 @1) + (8:23 @2) + (50:00 @3) 9.56 km (6:55 / km) +225m 6:12 / km
ahr:136 max:160

A casual classic ski to try and recover a little, up to a nice view point and back down.

Monday Dec 11 #

6 AM

Running on Paths 24:00 intensity: (8:00 @1) + (12:00 @2) + (4:00 @3) 2.31 km (10:23 / km) +74m 8:57 / km
ahr:94 max:149 shoes: Asis Hyper Speed 2

XC Skiing (Skate) 1:01:00 intensity: (13:00 @1) + (15:00 @2) + (29:00 @3) + (4:00 @4) 8.13 km (7:30 / km) +76m 7:10 / km
ahr:126 max:164

Skate technique. Mostly focusing on double dance.
1 PM

XC Skiing (Skate) 56:32 intensity: (9:00 @1) + (15:32 @2) + (22:00 @3) + (10:00 @4) 5.66 km (9:59 / km) +119m 9:02 / km
ahr:132 max:169

Afternoon skate technique session. Focusing on paddling and changing arms while climbing the hill.
2 PM

XC Skiing (Skate) 45:48 intensity: (10:00 @1) + (13:00 @2) + (9:00 @3) + (10:00 @4) + (3:48 @5) 5.94 km (7:43 / km) +62m 7:20 / km
ahr:134 max:168

Loops on the range.

Saturday Dec 9 #

9 AM

Running on Paths 22:09 intensity: (10:00 @2) + (12:09 @3) 1.6 km (13:53 / km) +51m 11:59 / km
ahr:127 max:157 shoes: Asis Hyper Speed 2

Morning jog. A slightly sorter one than normal.
10 AM

XC Skiing (Skate) 1:22:37 intensity: (10:00 @1) + (23:00 @2) + (29:00 @3) + (15:37 @4) + (5:00 @5) 17.71 km (4:40 / km) +271m 4:20 / km
ahr:143 max:175

A lunch time ski, started with a little bit of a warm up then some skate technique, followed by a couple of quicker loops to practise. I decided to add a little extra and skied back to the cabin.

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