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Training Log Archive: AdamWoods

In the 7 days ending Jan 1, 2017:

activity # timemileskm+m
  XC Ski2 4:02:59 29.59(8:13) 47.62(5:06) 831
  Run1 1:02:05 6.73(9:13) 10.83(5:44) 268
  Total3 5:05:04 36.32(8:24) 58.45(5:13) 1099
  [1-5]3 4:23:58

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MoTuWeThFrSaSu

Friday Dec 30, 2016 #

12 PM

XC Ski long (Classic) 1:03:36 intensity: (8:36 @0) + (23:46 @1) + (22:44 @2) + (8:30 @3) 12.14 km (5:14 / km) +246m 4:45 / km
ahr:151 max:170

XC Ski long (Classic) 54:40 intensity: (10:08 @0) + (10:08 @1) + (17:49 @2) + (15:34 @3) + (1:01 @4) 9.48 km (5:46 / km) +187m 5:15 / km
ahr:152 max:179

XC Ski long (Skate) 55:10 intensity: (15:47 @0) + (10:01 @1) + (18:50 @2) + (10:32 @3) 9.92 km (5:34 / km) +183m 5:05 / km
ahr:147 max:174

Wednesday Dec 28, 2016 #

3 PM

Run hills 1:02:05 intensity: (4:21 @0) + (31:02 @1) + (17:53 @2) + (4:55 @3) + (40 @4) + (3:14 @5) 10.83 km (5:44 / km) +268m 5:06 / km
ahr:153 max:193

Did two hard 1.5 min sprints up a hill

Tuesday Dec 27, 2016 #

8 PM

XC Ski 1:09:33 intensity: (2:14 @0) + (8:41 @1) + (21:14 @2) + (28:49 @3) + (5:45 @4) + (2:50 @5) 16.08 km (4:20 / km) +215m 4:03 / km
ahr:163 max:187

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