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Training Log Archive: Rhombus

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  Classic Nordic Skiing2 2:20:47 15.21(9:15) 24.48(5:45) 242
  Running2 2:14:47 14.87(9:04) 23.93(5:38) 3
  Strength2 1:50:00
  Skate Nordic Skiing1 1:13:24 10.3(7:08) 16.58(4:26) 201
  Cycling1 45:00 13.17(17.6/h) 21.2(28.3/h)
  Drills3 38:56 0.26 0.42 1
  Total7 9:02:54 53.82 86.61 447
  [1-5]7 9:02:23

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MoTuWeThFrSaSu

Sunday Dec 10, 2017 #

8 AM

Classic Nordic Skiing warm up/down 27:39 intensity: (17:21 @1) + (7:42 @2) + (2:36 @3) 3.93 km (7:02 / km) +51m 6:36 / km
ahr:142 max:177 shoes: Fischer RCS Carbonlite Classic

First ski with my NEW SKIS. Oh my god they're so good, a little stiff for me so I gotta work it a bit more than I'm used to to get grip but a vaste improvement from my last pair. They're gonna be fast out on the course!

Classic Nordic Skiing 52:35 intensity: (35:06 @1) + (13:02 @2) + (4:27 @3) 10.31 km (5:06 / km) +122m 4:49 / km
ahr:148 max:177 shoes: Fischer RCS Carbonlite Classic

The rest of the group did some intervals but after the warm up I really wasn't feeling great. Really tired from a few late nights recently so I just did an easy ski.

Saturday Dec 9, 2017 #

10 AM

Running warm up/down (Track) 8:02 intensity: (31 @0) + (6:52 @1) + (39 @2) 1.34 km (6:01 / km)
ahr:135 max:164 shoes: Nike zoom Pegasus 33

Went to The Loft last night with some of the track team and they convinced me to come to the workout this morning

Running intervals (Track) 59:21 intensity: (24:48 @1) + (7:30 @2) + (8:58 @3) + (13:13 @4) + (4:52 @5) 8.73 km (6:48 / km) +3m 6:47 / km
ahr:165 max:194 shoes: Nike zoom Pegasus 33

3 mile repeats with 400m float between followed by 6 400s at 3k pace. I felt super good and was keeping up fine with the track boiz

Running warm up/down (Track) 7:24 [1] 0.86 km (8:34 / km)
ahr:141 max:149 shoes: Nike zoom Pegasus 33

Drills 18:56 [1] 0.42 km (45:05 / km) +1m 44:27 / km
ahr:108 max:132

Mix of stretching and core

Friday Dec 8, 2017 #

10 AM

Running (Treadmill) 1:00:00 [2] 13.0 km (4:37 / km)
shoes: Nike zoom Pegasus 33

Really not sure of the distance but I felt pretty fast

Drills warm up/down 10:00 [1]

Strength (Weight lifting) 50:00 [1]

Bounced a medicine ball full force into my face and got a bloody nose :|

Thursday Dec 7, 2017 #

7 AM

Classic Nordic Skiing 21:08 intensity: (13:02 @1) + (5:13 @2) + (2:53 @3) 3.55 km (5:57 / km) +55m 5:32 / km
ahr:153 max:177 shoes: Madshus Hypersonic Classic

I really need a new pair of skis, these ones are so soft the wax gets worn out in like a few minutes

Classic Nordic Skiing 39:25 intensity: (31:54 @1) + (4:33 @2) + (2:58 @3) 6.68 km (5:54 / km) +15m 5:50 / km
ahr:141 max:179 shoes: Madshus Hypersonic Classic

Some strides up a little hill, got progressively worse because my wax wore off quick

Wednesday Dec 6, 2017 #

7 AM

Drills warm up/down 10:00 [1]

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

10 AM

Cycling (Spinning) 45:00 [1] 21.2 km (28.3 kph)

Easy, boring, lonely spin

Tuesday Dec 5, 2017 #

7 AM

Skate Nordic Skiing warm up/down 18:15 intensity: (7:48 @1) + (7:09 @2) + (2:11 @3) + (1:07 @4) 3.93 km (4:39 / km) +57m 4:20 / km
ahr:160 max:184 shoes: Fischer CRS Skate (Black)

So rainy this morning we were practically swimming

Skate Nordic Skiing intervals 48:00 intensity: (8:33 @1) + (3:06 @2) + (5:57 @3) + (29:18 @4) + (1:06 @5) 11.3 km (4:15 / km) +124m 4:02 / km
ahr:175 max:191 shoes: Fischer CRS Skate (Black)

6 × 5 min on + 3 min rec
The intervals were supposed to start in Z3 and build to Z4 by the 5th. But I had some trouble changing gears today, started in Z3.5ish and sorta just stayed there the entire time.

Skate Nordic Skiing warm up/down 7:09 intensity: (5:22 @1) + (1:47 @2) 1.35 km (5:18 / km) +20m 4:56 / km
ahr:150 max:166 shoes: Fischer CRS Skate (Black)

Monday Dec 4, 2017 #

Note
(rest day)

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