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Training Log Archive: SShaheen

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Run3 4:19:00
  Rollerski-Skate 2 2:26:00
  Nordic Weights2 1:50:00
  Rollerski-Classic1 1:15:00
  Ski Erg1 51:00
  Total8 10:41:00

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Sunday Oct 9, 2016 #

3 PM

Run 1:30:00 [4]

Bounding VO2 up Sugarloaf, 30 min 30-30s. HRs pretty low, only climbing into 190s at the end, felt good though. Steeper and rockier than I usually bound, but felt like I held form well and tried to make it tough on myself with lots of hang time on the last couple.

Saturday Oct 8, 2016 #

8 AM

Rollerski-Skate 1:15:00 [1]

AM skate/DP combo ski in Durham/Pownal. Form felt good on the skate but HRs were weirdly high-not proportional to level of effort.

Rollerski-Classic 1:15:00 [1]

DP only

Friday Oct 7, 2016 #

6 AM

Nordic Weights 55:00 [1]

Didn't get enough sleep-studying for my 2 exams today-and felt it during the workout. Extended dynamic warm-up, GSA, and rollerboard (8x25 w/ max weight vest & elevated rollerboard). Trying to figure out how to quantify this workout hours wise-it's not much more than the 0.75hr strength this fall.
4 PM

Run 1:33:00 [1]

PM trail run at Bradbury w/ lots of vert. Felt less tired in the afternoon, run went just fine.

Wednesday Oct 5, 2016 #

Run (Morse Mountain TT) 1:16:00 [5]

Morse Mountain, 5:40 (ahr 204, max 211) for 1 mile uphill. Really wanted the W on this one after feeling less than satisfied on Penney Road/Erg. Went out aggressively to catch Jake from 10 seconds back by the halfway mark, then fought to hold on. Awesome feeling to bust out a 10 second PR for the win, made even better by the gr8 performance by the team.

Performance wise, I am surprised I did this well-and that's a great feeling. My analysis: a mix of raw determination, risk-taking, and great execution that led to this.

Tuesday Oct 4, 2016 #

6 AM

Rollerski-Skate 1:11:00 [1]

AM skate rollerski with 5x100m sprints and agility. Felt pretty good on the sprints, was slow on the agility. I partially blame wheel speed.
4 PM

Nordic Weights 55:00 [1]

PM strength, longer warm-up then regular routine.

Monday Oct 3, 2016 #

4 PM

Ski Erg 51:00 [1]

Erg test, 7:31. 6 second improvement over last time, but I wanted more. Went out a little too hot and couldn't hang for the last half. 35 minute WU, test, then cool down.

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