Training Log Archive: MarkOus

In the 7 days ending Jul 23, 2017:

3:31

0:00

Trail Run 2:28:25 [1] 18.2 mi (8:09 / mi) +950ft 7:46 / mi
shoes: Solomon Speedcross 3

Pretty easy trail run at Lake Elmo, with lots of rolling hills

Bounding/Ski Walking warm up/down 32:45 [1] 3.07 mi (10:40 / mi) +150ft 10:12 / mi
shoes: Solomon Speedcross 3

Bounding/Ski Walking intervals 26:25 [3] 2.86 mi (9:14 / mi) +1150ft 6:41 / mi
shoes: Solomon Speedcross 3

Pretty good intervals, legs did start to feel a little fatigued towards end

Bounding/Ski Walking 4:10 [4] 0.52 mi (8:01 / mi) +230ft 5:39 / mi
shoes: Solomon Speedcross 3

Bounding/Ski Walking (time between intervals) 53:54 [1] 3.42 mi (15:46 / mi)
shoes: Solomon Speedcross 3

Run warm up/down 18:56 [1] 2.86 mi (6:37 / mi)
shoes: Brooks Ghost 10

Strength 34:00 [1]

Skate Ski 1:28:53 [1] 13.09 mi (8.8 mph)

Skate Ski (pickups) 3:00 [5] 0.83 mi (16.6 mph)

Trail Run 1:00:19 [1] 5.1 mi (11:50 / mi)
shoes: Solomon Speedcross 3

Really chill run

Classic Ski long 2:47:45 [1] 26.6 mi (9.5 mph)

Run 44:02 [1] 5.95 mi (7:24 / mi)
shoes: Brooks Ghost 10

Skate Ski warm up/down 55:35 [1] 6.64 mi (7.2 mph)

Skate Ski intervals 24:00 [3] 3.75 mi (9.4 mph) +700ft

Uphill intervals from L3 into L4 for last climb (and usually part of second climb)

Skate Ski intervals 7:30 [4] 1.25 mi (10.0 mph) +300ft

Skate Ski (time between intervals) 33:05 [1] 4.02 mi (7.3 mph)

Run warm up/down 22:15 [1] 3.26 mi (6:50 / mi)
shoes: Brooks Ghost 10

Strength 31:00 [1]

Classic Ski 1:53:00 [1] 10.53 mi (5.6 mph)

Classic Ski intervals 6:30 [4] 0.7 mi (6.5 mph)

Pretty short striding climb up really steep hill 7x

Swim 41:25 [1] 1.3 mi (31:52 / mi)