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Training Log Archive: MarkOus

In the 7 days ending Oct 2, 2016:

activity # timemileskm+ft
  Run6 4:07:38 32.08(7:43) 51.62(4:48)
  Classic Ski2 1:29:00 13.05(8.8/h) 21.0(14.2/h)
  Skate Ski1 54:08 8.22(9.1/h) 13.23(14.7/h)
  Total9 6:30:46 53.35(7:19) 85.85(4:33)

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MoTuWeThFrSaSu

Sunday Oct 2, 2016 #

Run 19:26 [1] 2.17 mi (8:57 / mi)
shoes: Asics GT-2000

Saturday Oct 1, 2016 #

Run warm up/down 21:30 [1] 1.96 mi (10:58 / mi)
shoes: Asics GT-2000

Run race 17:21 [4] 5.0 km (3:28 / km)

Friday Sep 30, 2016 #

Run (DBR) 30:00 [1] 3.87 mi (7:45 / mi)
shoes: Asics GT-2000

Thursday Sep 29, 2016 #

6 AM

Classic Ski 43:59 [1] 6.46 mi (8.8 mph)
ahr:136

3 PM

Run (Steady state) 50:10 [3] 8.0 mi (6:16 / mi)
shoes: Asics GT-2000

First 6 miles were around 6:20 pace, and then the last 2 were 5:50 and 6:00 respectively. I started off a little sore, then got it got better, but was a little sore again after we picked it up.

Wednesday Sep 28, 2016 #

Skate Ski 54:08 [1] 8.22 mi (9.1 mph)
ahr:146

Tuesday Sep 27, 2016 #

3 PM

Run 53:10 [1] 6.22 mi (8:33 / mi)
shoes: Asics GT-2000

Fairly easy run today after I caught up to the group

Run (150m sprints) 1:06 [5] 0.28 mi (3:56 / mi)
shoes: Asics GT-2000

3x 150m sprints, with the first 30 being accelerating and the rest sprinting. Ended up doing three, I think because it started to rain.

Monday Sep 26, 2016 #

6 AM

Classic Ski 45:01 [1] 6.59 mi (8.8 mph)

3 PM

Run warm up/down 24:13 [1] 2.87 mi (8:26 / mi)
shoes: Asics GT-2000

Run intervals (VO2) 14:53 [4] 3.0 mi (4:58 / mi)
shoes: Asics GT-2000

800m repeats. Splits: 2:34, 2:27, 2:28, 2:28, 2:29, 2:27

Run (In-between intervals) 15:49 [1] 0.6 mi (26:21 / mi)
shoes: Asics GT-2000

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