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Training Log Archive: Rhombus

In the 7 days ending Jan 21:

activity # timemileskm+m
  Skate Nordic Skiing3 2:34:21 21.17(7:17) 34.07(4:32) 517
  Strength2 2:25:00
  Classic Nordic Skiing1 1:20:07 8.47(9:27) 13.64(5:53) 78
  Ski Orienteering1 49:35 7.77(6:23) 12.5(3:58) 50
  Cycling1 45:00
  Total6 7:54:03 37.41 60.21 645
  [1-5]6 7:49:34

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Sunday Jan 21 #

8 AM

Skate Nordic Skiing warm up/down 41:34 [3] 8.99 km (4:37 / km) +121m 4:20 / km
shoes: Fischer CRS Skate (Black)

Skate Nordic Skiing race 26:21 intensity: (2:40 @0) + (22:39 @1) + (1:02 @2) 8.19 km (3:13 / km) +157m 2:56 / km
ahr:119 max:167 shoes: Fischer RCS Skate (Green)

Time trial at Nakkertok. Nice weather on the day but really icy in some spots. Totally wiped out on the hairpin before Dirk's Dive and got some nice scrapes on my arms.

Skate Nordic Skiing warm up/down 4:14 [1] 0.86 km (4:55 / km) +16m 4:29 / km
ahr:123 max:139 shoes: Fischer CRS Skate (Black)

Saturday Jan 20 #

9 AM

Skate Nordic Skiing warm up/down 9:47 [3] 1.06 km (9:15 / km)
shoes: Fischer CRS Skate (Black)

Ski Orienteering 49:35 intensity: (35:23 @1) + (6:45 @2) + (3:11 @3) + (4:16 @4) 12.5 km (3:58 / km) +50m 3:53 / km
ahr:140 max:189 shoes: Fischer CRS Skate (Black)

Neat course on the SJAM trail

Skate Nordic Skiing warm up/down 7:03 intensity: (1:49 @0) + (5:14 @1) 1.77 km (4:00 / km) +12m 3:52 / km
ahr:95 max:105 shoes: Fischer CRS Skate (Black)

Friday Jan 19 #

12 PM

Strength (Weight lifting) 1:15:00 [1]

Cycling (Stationary bike) 45:00 [2]

Thursday Jan 18 #

7 AM

Skate Nordic Skiing warm up/down 25:03 intensity: (5:43 @1) + (3:29 @2) + (8:40 @3) + (7:03 @4) + (8 @5) 4.89 km (5:07 / km) +53m 4:51 / km
ahr:170 max:190 shoes: Fischer CRS Skate (Black)

Skate Nordic Skiing intervals 24:00 intensity: (5:04 @1) + (3:04 @2) + (5:36 @3) + (9:24 @4) + (52 @5) 5.09 km (4:43 / km) +103m 4:17 / km
ahr:172 max:191 shoes: Fischer CRS Skate (Black)

3 × 3 min on + 5 min slow. Interval intensity was Z3 on the first set, Z3.5 on the second, and Z4 on the last. Did our intervals along the 5k course but skipped Chit Charron cause it was super icy

Skate Nordic Skiing warm up/down 16:19 intensity: (3:41 @1) + (5:08 @2) + (6:34 @3) + (56 @4) 3.23 km (5:03 / km) +55m 4:40 / km
ahr:164 max:183 shoes: Fischer CRS Skate (Black)

Wednesday Jan 17 #

7 AM

Strength (Weight lifting) 1:10:00 [1]

I've been sending so many emails this week

Tuesday Jan 16 #

7 AM

Classic Nordic Skiing warm up/down 13:58 intensity: (3:57 @1) + (3:21 @2) + (5:19 @3) + (1:21 @4) 2.15 km (6:30 / km) +19m 6:13 / km
ahr:164 max:185 shoes: Fischer RCS Carbonlite Classic

B-E-A-utiful day this morning :)

Classic Nordic Skiing intervals 44:01 intensity: (9:45 @1) + (11:24 @2) + (12:05 @3) + (10:47 @4) 7.64 km (5:46 / km) +14m 5:43 / km
ahr:168 max:187 shoes: Fischer RCS Carbonlite Classic

12 × 30 second speed efforts + 3 min skiing around. First 6 were striding up powerline, last 6 were double polling.

Classic Nordic Skiing warm up/down 22:08 intensity: (3:45 @1) + (8:37 @2) + (9:46 @3) 3.85 km (5:45 / km) +44m 5:26 / km
ahr:166 max:179 shoes: Fischer RCS Carbonlite Classic

Monday Jan 15 #

Note
(rest day)

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