Run/Hike warm up/down 15:00  1.0 mi (4.0 mph)
Shorter w/u and c/d for strength
Strength (Weights) 30:00 
Did a mix of USSA Specific Strength 1 and some other stuff I felt like I needed. About 50/50 weights and BW
Strength (Crossfit/BW) 30:00 
BW portion of the workout.
Skate Rollerski warm up/down 1:00:00  9.3 mi (6:27 / mi)
30min w/u, 20min c/d for the intervals and 5min recovery between the sets
Skate Rollerski intervals 24:00  5.0 mi (4:48 / mi)
8x40sec on high ANT 20sec off x3 with 5min set breaks. Logging the entire thing at L3 becuase my hr didn't dip to much out of ANT during the 20sec roceveries. Felt good, especially on the last one. Tucked in behind Gerrit and Nick Power, who was up here training with us today, and focused on skiing big. High impulse/low tempo is coming along nicely.