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Training Log Archive: ahall

In the 7 days ending Feb 15:

activity # timemileskm+m
  Skiing (Cross country)2 2:50:25 19.1(8:55) 30.74(5:33)
  Strength1 45:00
  Ski Erg2 40:00 5.9(6:47) 9.5(4:13)
  PT1 30:00
  Cycling1 25:00
  Stretching1 5:00
  Total4 5:15:25 25.0 40.24
  [1-5]4 5:10:25

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Saturday Feb 15 #

5 PM

Skiing (Cross country) (Skate) 57:25 [4] 9.0 mi (6:23 / mi)
ahr:150 max:171

At Weston, with the snow guns going. Surprisingly good conditions, only a couple of spots where the fresh snow totally killed ski speed so you had to be ready for an abrupt deceleration. Oh, and some massive ungroomed snow piles that you had to ski over in one spot

Thursday Feb 13 #

7 PM

Ski Erg 25:00 [3] 6.2 km (4:02 / km)
ahr:155 max:166

Damper on 8

Cycling (Spin bike) 25:00 [3]
ahr:147 max:156

PT 30:00 [1]

Mini lunges and side lunges with 10#
Squats with 10#
Eccentric heel drops
Step ups and lateral step ups
Monster and lateral walks with 10# and purple band

Stretching 5:00 [0]

Wednesday Feb 12 #

7 PM

Ski Erg 15:00 [2] 3.3 km (4:33 / km)

Warming up

Strength 45:00 [1]

Single arm DB rows
Bench press
Planks and side planks
Lat pull downs
Tricep.curls
Crunches
Seated row
DB curls
Upright row
Shrugs

Tuesday Feb 11 #

Note

Flat battery in my truck, followed by the need to replace it in addition to.other commitments, left me with no time to do anything tonight. Guess some rest is good

Sunday Feb 9 #

9 AM

Skiing (Cross country) (Skate) 1:53:00 [2] 10.1 mi (11:11 / mi)
ahr:119 max:163

Jackson. Woodchuck and eagle.mountain fields, twice up the wave, one with a lap of john and Henry, and one with just a lap of henry. Hip/groin was feeling it by the end, but more just tired than hurting

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