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Training Log Archive: Rhombus

In the 7 days ending Dec 3, 2017:

activity # timemileskm+m
  Classic Nordic Skiing2 2:42:15 19.37(8:23) 31.17(5:12) 320
  Running1 1:37:58 11.84(8:16) 19.05(5:09) 48
  Strength2 1:20:00
  Skate Nordic Skiing1 1:03:26 8.81(7:12) 14.19(4:28) 101
  Flexibility1 30:00
  Drills2 20:00
  Total6 7:33:39 40.02 64.41 469
  [1-5]6 7:03:39

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MoTuWeThFrSaSu

Sunday Dec 3, 2017 #

8 AM

Classic Nordic Skiing warm up/down 42:17 intensity: (28:49 @1) + (11:00 @2) + (2:28 @3) 8.41 km (5:02 / km) +94m 4:46 / km
ahr:151 max:173 shoes: Madshus Hypersonic Classic

Finally switched my bindings over to ProLink to match my new boots. I didn't realize how much lower to the ground this binding system is. It'll take some getting used to.

Classic Nordic Skiing intervals 37:18 intensity: (15:16 @1) + (5:27 @2) + (12:06 @3) + (4:29 @4) 6.99 km (5:20 / km) +86m 5:01 / km
ahr:158 max:185 shoes: Madshus Hypersonic Classic

5 min Z3 then 4 sets 4 min Z4 + 3 min rec
Had a lot of trouble getting in zone for a lot of reasons. Lotta people, chewed up tracks, bad grip :/

Classic Nordic Skiing warm up/down 21:15 intensity: (18:03 @1) + (3:12 @2) 4.36 km (4:52 / km) +59m 4:34 / km
ahr:147 max:169 shoes: Madshus Hypersonic Classic

Saturday Dec 2, 2017 #

10 AM

Running long (Mixed surface) 1:37:58 intensity: (1:34:44 @1) + (3:14 @2) 19.05 km (5:09 / km) +48m 5:05 / km
ahr:154 max:164 shoes: Nike zoom Pegasus 33

Tired

Friday Dec 1, 2017 #

10 AM

Drills warm up/down 10:00 [1]

Forgot my shoes, oops!

Strength (Weight lifting) 50:00 [1]

Tough workout

Flexibility warm up/down (Static stretching) 30:00 [0]

Did some rolling too

Thursday Nov 30, 2017 #

7 AM

Skate Nordic Skiing warm up/down 15:28 intensity: (6:54 @1) + (3:11 @2) + (3:31 @3) + (1:52 @4) 2.68 km (5:47 / km) +40m 5:23 / km
ahr:162 max:184 shoes: Fischer CRS Skate (Black)

One girl totally whipped out on the downhill and hurt her leg :'(

Skate Nordic Skiing warm up/down 9:35 intensity: (1:38 @1) + (1:03 @2) + (4:31 @3) + (2:23 @4) 2.34 km (4:05 / km) +13m 3:59 / km
ahr:172 max:185 shoes: Fischer CRS Skate (Black)

Some quick Z4 accelerations with ~90s active rec

Skate Nordic Skiing intervals 21:25 intensity: (29 @1) + (50 @2) + (2:38 @3) + (12:49 @4) + (4:39 @5) 5.86 km (3:39 / km) +23m 3:35 / km
ahr:184 max:193 shoes: Fischer CRS Skate (Black)

5 × 2min Z4 + 1min rec. They finally have Jackrabbit Hill open!

Skate Nordic Skiing warm up/down 16:58 intensity: (7:17 @1) + (6:12 @2) + (3:29 @3) 3.31 km (5:08 / km) +25m 4:57 / km
ahr:159 max:175 shoes: Fischer CRS Skate (Black)

Wednesday Nov 29, 2017 #

7 AM

Drills warm up/down 10:00 [1]

Strength (Weight lifting) 30:00 [1]

Strength testing, only improvement I made was one extra pull up -_-

Tuesday Nov 28, 2017 #

7 AM

Classic Nordic Skiing 1:01:25 intensity: (35:31 @1) + (15:15 @2) + (10:26 @3) + (13 @4) 11.41 km (5:23 / km) +81m 5:12 / km
ahr:154 max:180

Bunch of drills mixed in. They're making a lot of snow up at Nakkertok, Jackrabbit Hill is almost ready!

Monday Nov 27, 2017 #

Note
(rest day)

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