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Training Log Archive: MarkOus

In the 7 days ending Oct 16, 2016:

activity # timemileskm+ft
  Run5 4:20:15 31.44(8:17) 50.59(5:09)
  Classic Ski1 1:08:32 10.45(9.1/h) 16.82(14.7/h)
  Core1 12:00
  Total7 5:40:47 41.89 67.41
  [1-5]7 5:03:18

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Sunday Oct 16, 2016 #

Run 46:35 [1] 6.53 mi (7:08 / mi)
shoes: Asics GT-2000

Legs a little fatigued/sore again, but like previous times, after a few miles they warmed up

Saturday Oct 15, 2016 #

Run warm up/down 26:27 [1] 3.43 mi (7:43 / mi)
shoes: Asics GT-2000

Run intervals (1k VO2) 15:47 [4] 5.0 km (3:09 / km)
shoes: Asics GT-2000

Legs were a little sore/fatigued when we started, but got better within the first few. In the last two I had the wheezing going on for the last 200-300m.
Splits: 3:15, 3:08, 3:08, 3:07, 3:09

Run (Rest between intervals) 13:29 [0] 0.6 mi (22:28 / mi)
shoes: Asics GT-2000

Friday Oct 14, 2016 #

Classic Ski 1:08:32 [1] 10.45 mi (9.1 mph)
ahr:143

Legs have been pretty tired today. Ski was also
a little harder than normal because of really strong winds and the long stretches going straight into it.

Thursday Oct 13, 2016 #

Run 50:21 [2] 7.08 mi (7:07 / mi)
shoes: Asics GT-2000

Wednesday Oct 12, 2016 #

Run warm up/down 33:58 [1] 4.08 mi (8:20 / mi)
shoes: Asics GT-2000

Run (300m Sprints) 4:37 [5] 1.8 km (2:34 / km)
shoes: Asics GT-2000

300m all out sprints with lots of rest. Times averaged about 46s.

Run (Rest between intervals) 24:00 [0] 0.2 mi (1:59:57 / mi)
shoes: Asics GT-2000

Rest between 300s. Roughly 3 min break then a little over 8; then a little over 3 and a little over 9. The idea was to get a lot of rest since they were anaerobic and there was a lot of acid building up.

Tuesday Oct 11, 2016 #

Core 12:00 [1]

Monday Oct 10, 2016 #

Run 45:01 [1] 5.29 mi (8:31 / mi)
shoes: Asics GT-2000

Easy run today. Coach had me go a little shorter (5min) after the race this weekend which I didn't want to do, but I think it was good because I felt a little more tired during the run.

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