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Training Log Archive: Kayak Coach Jim

In the 7 days ending Dec 17, 2017:

activity # timemileskm+ft
  XC Ski Skate2 2:59:00 53.5(17.9/h) 86.1(28.9/h)
  XC Ski Classic2 2:32:00 9.41(3.7/h) 15.14(6.0/h)
  Weights & Strength Training2 1:30:00
  XC Ski Back Country1 1:25:00 3.02(2.1/h) 4.86(3.4/h)
  Bike - Fat Tire 2 1:13:00 5.8(4.8/h) 9.33(7.7/h)
  swim1 45:00 10.0(13.3/h) 16.09(21.5/h)
  Bike - Trainer1 30:00 6.0(12.0/h) 9.66(19.3/h)
  Kayak - Erg1 30:00 2.98(6.0/h) 4.8(9.6/h)
  Bike - Mountain1 22:00 4.0(10.9/h) 6.44(17.6/h)
  Total8 11:46:00 94.71 152.42

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MoTuWeThFrSaSu

Sunday Dec 17, 2017 #

Note

Left knee hurt from shot and skiing for several days
9 AM

Bike - Fat Tire 43:00 [2] 3.3 mi (4.6 mph)

Saturday Dec 16, 2017 #

XC Ski Skate 20:00 [1] 1.0 mi (3.0 mph)
(rest day)

XC Ski Skate 2:00:00 [1] 8.0 mi (4.0 mph)

Social. Knees hurt

Kayak - Erg 30:00 [1] 4.8 km (9.6 kph)

9 AM

XC Ski Skate 39:00 [1] 44.5 mi (68.5 mph)
(rest day)

Estimated. Very Tired today.

Friday Dec 15, 2017 #

XC Ski Classic 1:30:00 [1] 6.0 mi (4.0 mph)

Bike - Mountain 22:00 [1] 4.0 mi (10.9 mph)

Bike - Trainer warm up/down 30:00 [1] 6.0 mi (12.0 mph)

Weights & Strength Training 30:00 [2]

Back, abs

Thursday Dec 14, 2017 #

Bike - Fat Tire 30:00 [3] 2.5 mi (5.0 mph)

Deep snow on golf course

Note

Cortesone shot today in left knee

Note

Cortesone shot today in left knee

Wednesday Dec 13, 2017 #

XC Ski Classic 1:02:00 [1] 3.41 mi (3.3 mph)

Tuesday Dec 12, 2017 #

Weights & Strength Training 1:00:00 [3]

Monday Dec 11, 2017 #

swim 45:00 [2] 10.0 mi (13.3 mph)

5 x 1' imtervals

XC Ski Back Country 1:25:00 [1] 3.02 mi (2.1 mph)

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