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Training Log Archive: MarkOus

In the 7 days ending Aug 27:

activity # timemileskm+ft
  Classic Ski3 5:21:35 52.33(9.8/h) 84.22(15.7/h) 635
  Skate Ski2 3:58:45 38.58(9.7/h) 62.09(15.6/h)
  Trail Run2 3:19:15 25.47(7:49) 40.99(4:52)
  Run2 2:43:56 20.41(8:02) 32.85(4:59)
  Strength2 1:45:00
  Dynamic Stretching2 1:00:00 0.3 0.48
  Total7 18:08:31 137.09 220.63 635

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MoTuWeThFrSaSu

Sunday Aug 27 #

Trail Run 1:53:47 [1] 12.59 mi (9:02 / mi)
shoes: Solomon Speedcross 3

Saturday Aug 26 #

Classic Ski long 2:35:00 [1] 27.67 mi (10.7 mph)

Heart rate seemed 15ish bpm lower than usual, not really sure why (it was fine the next day). It was often in the mid to low 130s, which I've never seen on a ski as consistent as this one

Classic Ski 25:00 [2] 2.4 mi (5.8 mph) +635ft

Lots of climb at end

Friday Aug 25 #

Dynamic Stretching warm up/down 10:00 [1] 0.3 mi (33:19 / mi)

Strength 15:00 [1]

Core and leg band stuff

Run 37:39 [1] 3.9 mi (9:39 / mi)
shoes: Brooks Ghost 10

Run warm up/down 36:00 [1] 3.33 mi (10:49 / mi)
shoes: Brooks Ghost 10

Run race 17:57 [4] 3.14 mi (5:43 / mi)

Pretty rough race, as I did a bad job pacing for the large hills at the end.
5:14, 5:21, 6:33 oops

Thursday Aug 24 #

Skate Ski 2:02:01 [1] 19.52 mi (9.6 mph)

Classic Ski 1:05:47 [1] 9.38 mi (8.6 mph)

Easy ski with some short specific strength

Wednesday Aug 23 #

Skate Ski 1:56:44 [1] 19.06 mi (9.8 mph)

Tuesday Aug 22 #

Run warm up/down 37:20 [1] 4.41 mi (8:28 / mi)
shoes: Brooks Ghost 10

Run intervals 21:00 [3] 3.71 mi (5:40 / mi)
shoes: Brooks Ghost 10

3 x L3

Run intervals 7:00 [4] 1.22 mi (5:44 / mi)

Run (time between intervals) 7:00 [1] 0.7 mi (10:00 / mi)
shoes: Brooks Ghost 10

2 min between intervals

Dynamic Stretching warm up/down 50:00 [1]

Strength 1:30:00 [1]

Monday Aug 21 #

Trail Run 1:25:28 [1] 12.88 mi (6:38 / mi)
shoes: Brooks Ghost 10

Classic Ski 20:00 [1] 4.15 mi (12.5 mph)

Classic Ski 55:48 [2] 8.73 mi (9.4 mph)

Ended up going L2 to stay with group

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