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Training Log Archive: Rhombus

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  Skate Nordic Skiing4 3:35:16 30.57(7:03) 49.2(4:23) 436
  Strength2 1:50:00
  Running1 1:09:29 7.37(9:26) 11.85(5:52) 122
  Cycling1 1:00:00 16.16(16.2/h) 26.0(26.0/h)
  Drills1 10:00
  Total8 7:44:45 54.09 87.05 558

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MoTuWeThFrSaSu

Sunday Nov 26, 2017 #

8 AM

Skate Nordic Skiing 23:36 intensity: (2:47 @1) + (8:00 @2) + (7:44 @3) + (5:05 @4) 6.2 km (3:49 / km) +84m 3:34 / km
ahr:169 max:186 shoes: Fischer CRS Skate (Black)

Skate Nordic Skiing race 15:12 intensity: (24 @1) + (5 @2) + (10 @3) + (12:17 @4) + (2:16 @5) 5.07 km (3:00 / km) +77m 2:47 / km
ahr:185 max:192 shoes: Fischer CRS Skate (Black)

First ski race in a bajillion years. The corners were all chewed up because if the weather and it was a really short loop with a lot of people skiing on it so not great conditions but it was still fun :)
Results

In other news I'm twitter famous

Saturday Nov 25, 2017 #

8 AM

Skate Nordic Skiing 51:34 intensity: (14:32 @1) + (13:59 @2) + (21:29 @3) + (1:34 @4) 11.6 km (4:27 / km) +171m 4:08 / km
ahr:165 max:181 shoes: Fischer CRS Skate (Black)

Very moist

Friday Nov 24, 2017 #

8 AM

Cycling (Stationary bike) 1:00:00 [1] 26.0 km (26.0 kph)

Boooooring
11 AM

Strength (Weight lifting) 50:00 [1]

Thursday Nov 23, 2017 #

7 AM

Skate Nordic Skiing warm up/down 1:29 intensity: (6 @1) + (1:23 @2) 0.34 km (4:21 / km) +3m 4:10 / km
ahr:156 max:159 shoes: Fischer CRS Skate (Black)

Car wouldn't start this morning :(

Skate Nordic Skiing (Drills) 50:33 intensity: (34:09 @1) + (9:59 @2) + (6:13 @3) + (12 @4) 9.09 km (5:34 / km) +72m 5:21 / km
ahr:140 max:170

Bunch of drills this morning while the rest of the team is off at an expensive training camp in Québec. Kick off drills then balance drills followed by a few loops of what the had groomed. Powerline through the arena to Plateau.

Wednesday Nov 22, 2017 #

7 AM

Drills warm up/down 10:00 [1]

Strength (Weight lifting) 1:00:00 [1]

6 PM

Running warm up/down (Mixed surface) 19:30 intensity: (16:27 @1) + (1:39 @2) + (1:24 @3) 3.28 km (5:57 / km) +49m 5:32 / km
ahr:138 max:165 shoes: Nike zoom Pegasus 33

To and around Mooney's

Running intervals (Grass) 45:44 intensity: (24:30 @1) + (14:32 @2) + (6:42 @3) 7.66 km (5:58 / km) +61m 5:45 / km
ahr:146 max:166 shoes: Nike zoom Pegasus 33

2 sets of
4 hill loops
5 min of "free form activity" in the playground
1 loop down the length of the beach and back past the tennis courts

Running warm up/down (Mixed surface) 4:15 intensity: (3:51 @1) + (24 @2) 0.92 km (4:38 / km) +12m 4:21 / km
ahr:141 max:152 shoes: Nike zoom Pegasus 33

Tuesday Nov 21, 2017 #

7 AM

Skate Nordic Skiing warm up/down 20:22 intensity: (1:04 @1) + (2:07 @2) + (9:25 @3) + (7:46 @4) 5.15 km (3:57 / km) +20m 3:53 / km
ahr:169 max:185 shoes: Fischer CRS Skate (Black)

Skate Nordic Skiing intervals 40:00 intensity: (5:50 @1) + (1:29 @2) + (26:57 @3) + (5:44 @4) 10.27 km (3:54 / km) +9m 3:53 / km
ahr:173 max:187 shoes: Fischer CRS Skate (Black)

5 x 6min Z3 + 2min rec
A little bit crusty on some spots around the loop

Skate Nordic Skiing warm up/down 12:30 intensity: (9:22 @1) + (2:59 @2) + (9 @3) 1.48 km (8:25 / km)
ahr:126 max:160 shoes: Fischer CRS Skate (Black)

Monday Nov 20, 2017 #

Note
(rest day)

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