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Training Log Archive: Nat and the Hat

In the 7 days ending Feb 27:

activity # timemileskm+m
  Nordic Skiing 3 3:24:24 19.34(10:34) 31.12(6:34) 405
  Core/Strength2 2:00:00
  Total5 5:24:24 19.34 31.12 405
  [1-5]5 5:24:00

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Friday Feb 26 #

Note
(rest day)

Picking up our little girl.

Thursday Feb 25 #

4 PM

Nordic Skiing (Classic) 1:36:32 [3] 15.12 km (6:23 / km) +37m 6:18 / km
shoes: ATOMIC REDSTER C9

4th 15k classic ski for CSM tourer category. After work ski with Robbie. Some spots were slow and some were icy and fast.

Wednesday Feb 24 #

4 PM

Core/Strength (TPG) 1:00:00 [3]
shoes: New Balance Fresh Foam Tempo

w/u:
10 minutes spinning
1 set max pull ups, 1 set max push ups right after (10,25)

w/o:
Archer push up work - I know how to do these know!!! Ah!! Got to a max of 6 continuous!! Eeekkk!

Supersets:
3 x (rows 25lbs dumbbells, chest press w/ 35lb dumbbells) max out the both of them

Lateral and L raises drop set (15lbs, 12lbs, 10lbs) max out

Archer push ups again and then some wide grip pull ups x3 sets

w/u:
Stretching

Monday Feb 22 #

Core/Strength (TPG ) 1:00:00 [3]
shoes: New Balance Fresh Foam Tempo

w/u:
15 minutes spinning
5 minutes of hell (19, 57)

w/o:
CIRCUIT x 4 - first was 50s work, 10s rest, second was 45s work, 15s rest, 3rd time was 40s work, 20s rest, last set was done as a TABATA - 20s work, 10s moving rest continuous
- squat jumps
- battle ropes
- sit ups with dumbbell
- single arm snatches (1/2 time each side)
- sprawls
- up-up-down-downs
- bulgarian split squats (1/2 time each side)

Sunday Feb 21 #

8 AM

Nordic Skiing (Classic) 1:43:03 intensity: (24 @0) + (14:47 @1) + (24:11 @2) + (1:02:46 @3) + (55 @4) 15.4 km (6:41 / km) +358m 6:00 / km
ahr:124 max:153 shoes: ATOMIC REDSTER C9

CSM TOURER 3/10 - skied with Robbie, Marketa, Mum, and Dad as their day 2, 50km from P16.
9 AM

Nordic Skiing warm up/down (Classic ) 4:49 [1] 0.6 km (8:03 / km) +10m 7:26 / km
ahr:130 max:156 shoes: ATOMIC REDSTER C9

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