Training Log Archive: MarkOus

In the 7 days ending Jul 2, 2017:

4:00

0:00

Skate Ski 3:05:21 [1] 27.79 mi (9.0 mph)
ahr:145

Bounding/Ski Walking warm up/down 39:49 [1] 3.85 mi (10:21 / mi)
shoes: Solomon Speedcross 3

Bounding/Ski Walking intervals 21:45 [3] 2.67 mi (8:09 / mi)
shoes: Solomon Speedcross 3

Bounding/Ski Walking intervals 6:00 [4] 0.66 mi (9:06 / mi)
max:199 shoes: Solomon Speedcross 3

L4 on last hill of climb

Bounding/Ski Walking (time inbetween intervals) 28:30 [1] 2.5 mi (11:24 / mi)
shoes: Solomon Speedcross 3

8 AM

Run 40:02 [1] 5.33 mi (7:31 / mi)
shoes: Brooks Ghost 9

4 PM

Other 30:00 [1] 1.75 mi (17:09 / mi)

Warm up of soccer

Dynamic Stretching 15:00 [1] 0.5 mi (29:59 / mi)

Strength 1:00:00 [1]

7 AM

Skate Ski long 1:36:29 [1] 14.77 mi (9.2 mph)

Run long 1:30:14 [1] 10.03 mi (9:00 / mi) +771ft 8:23 / mi
shoes: Brooks Ghost 9

Classic Ski warm up/down 1:48:45 [1] 13.46 mi (7.4 mph)

Classic Ski intervals 10:30 [3] 1.92 mi (11.0 mph)

A few warm intervals, one 6min and two shorter

Classic Ski race 7:03 [4] 1.01 mi (8.6 mph)

DP time trial up Coolie. Went ok, but I felt like I was locked up and stiff the whole time

4 PM

Run warm up/down 24:35 [1] 1.0 mi (24:35 / mi)
shoes: Brooks Ghost 9

Jog and some running/dynamics drills

Strength 1:30:00 [1]

First weight session in way to long, should be sore for next few days

Skate Ski 2:02:43 [1] 14.65 mi (7.2 mph)

Easy skiing and technique

Run 40:48 [1] 5.31 mi (7:41 / mi)
shoes: Brooks Ghost 9