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Training Log: Soupbone

In the last 7 days:

activity # timemileskm+m
  XC-Skiing3 3:28:37 28.89(7:13) 46.49(4:29) 616
  Running1 1:00:00 5.17(11:36) 8.32(7:13)
  Total4 4:28:37 34.06(7:53) 54.81(4:54) 616
  [1-5]4 4:19:29
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WeThFrSaSuMoTu

Sunday Jan 21 #

Running tempo 1:00:00 [3] 8.32 km (7:13 / km)
shoes: Icebug #4's

Cani Croos Run/Race with Stella at Bristol Woods. Well I did one lap with and one lap without her. She got out of her harness twice and she is a pain getting her back. Was starting to do a 2nd Loop with her and she turned and hit out. I sent her home with Mary and went on a 2nd Loop.

Saturday Jan 20 #

10 AM

XC-Skiing warm up/down 12:09 intensity: (18 @0) + (7:00 @1) + (3:19 @2) + (1:32 @3) 1.49 mi (8:09 / mi) +34m 7:37 / mi
ahr:95 max:122

XC-Skiing race 30:17 intensity: (9 @0) + (48 @1) + (59 @2) + (17:49 @3) + (10:12 @4) + (20 @5) 8.48 km (3:34 / km) +105m 3:22 / km
ahr:135 max:169

Lapham Loppet. About 38 degrees out. I had HF Yellow Toko on skis.

Mass start with over 100 skiers.
I started out conservative and just wanted to settle into a pace and stay clear of crashes. I avoided those, but with a 1.2k Loop 7X it was Sorry some making the only sharp turn up a hill, lots of folks lose speed and you come up fast to them and have to avoid skis, poles and occasional crash.
Good workout anyway today.

XC-Skiing warm up/down 8:32 intensity: (40 @1) + (1:07 @2) + (6:38 @3) + (7 @4) 1.1 mi (7:46 / mi) +13m 7:29 / mi
ahr:123 max:140

Thursday Jan 18 #

11 AM

XC-Skiing 1:38:15 intensity: (7 @0) + (2:10 @1) + (4:33 @2) + (1:17:49 @3) + (11:09 @4) + (2:27 @5) 20.33 km (4:50 / km) +290m 4:31 / km
ahr:131 max:174

Back to the peak before it all melts this weekend. Pretty tired legs today but gutted it out for a day off tomorrow and 11k race there Saturday.

Got 11 new members to my Facebook group XC Ski Parkside Trail. Gettin some new support and people willing to pitch in one way or another. Going to meet some young enthustaic ski folks Saturday hopefully.

Wednesday Jan 17 #

6 PM

XC-Skiing warm up/down 11:33 intensity: (8:58 @1) + (2:05 @2) + (30 @3) 1.54 mi (7:30 / mi) +35m 7:00 / mi
ahr:92 max:120

XC-Skiing race 18:47 intensity: (1:09 @0) + (16:21 @1) + (1:10 @2) + (7 @3) 5.17 km (3:38 / km) +55m 3:27 / km
ahr:85 max:121

Wednesday night race series. Decided to start really conservative and just let this guy behind me in the standings lead it out till I passed him with was fairl soon. 2/3 in the Race I tripped my self and had a had time gettin back up since it was a strange position to be in. With skiers passing on both sides.
Lost a lot of mojo after that but passed a few more back and just chalked it up to back to 4th in the overall standings.

XC-Skiing warm up/down 29:04 intensity: (7:25 @0) + (20:32 @1) + (2 @2) + (1:05 @3) 3.65 mi (7:58 / mi) +84m 7:26 / mi
ahr:81 max:106

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Recent Weeks:

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11
Jan 21
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Jan 7
Dec 31, 2017
Dec 24, 2017

Week
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Training hours by activity
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11
Jan 21
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Jan 7
Dec 31, 2017
Dec 24, 2017

Week
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60
Jan 21
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