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Training Log Archive: MarkOus

In the 7 days ending Sep 3:

activity # timemileskm+ft
  Skate Ski3 5:34:25 50.59(9.1/h) 81.42(14.6/h)
  Run4 2:32:46 16.49(9:16) 26.54(5:45)
  Strength2 2:30:00
  Classic Ski1 1:39:24 15.87(9.6/h) 25.54(15.4/h)
  Trail Run1 1:14:03 6.97(10:37) 11.22(6:36)
  Active Recovery2 1:10:00
  Dynamic Stretching2 20:00 0.5(40:02) 0.8(24:53)
  Total6 15:00:38 90.42 145.52

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MoTuWeThFrSaSu

Sunday Sep 3 #

Run 51:12 [1] 4.77 mi (10:44 / mi)
shoes: Solomon Speedcross 3

Saturday Sep 2 #

Classic Ski 1:07:24 [1] 10.64 mi (9.5 mph)

Classic Ski intervals 32:00 [3] 5.23 mi (9.8 mph)

Friday Sep 1 #

Skate Ski 2:24:37 [1] 24.04 mi (10.0 mph)

Run warm up/down 10:00 [1] 1.0 mi (10:00 / mi)

Strength 1:00:00 [1]

Active Recovery 10:00 [1]

Thursday Aug 31 #

Dynamic Stretching warm up/down 10:00 [1] 0.25 mi (40:02 / mi)

Trail Run 1:10:33 [1] 6.25 mi (11:17 / mi)
shoes: Brooks Ghost 10

Trail Run (stride outs) 3:30 [3] 0.72 mi (4:52 / mi)
shoes: Brooks Ghost 10

Skate Ski 1:15:00 [1] 11.28 mi (9.0 mph)

Wednesday Aug 30 #

Skate Ski 1:54:48 [1] 15.27 mi (8.0 mph)

Run warm up/down 12:18 [1] 1.36 mi (9:03 / mi)
shoes: Brooks Ghost 10

Active Recovery 1:00:00 [1]

Tuesday Aug 29 #

Dynamic Stretching warm up/down 10:00 [1] 0.25 mi (40:02 / mi)

Strength 1:30:00 [1]

Run warm up/down 33:00 [1] 3.24 mi (10:11 / mi)
shoes: Brooks Ghost 10

Run intervals 25:00 [3] 3.84 mi (6:31 / mi)
shoes: Brooks Ghost 10

3 x 8 L3 The group I started in was a little quick and I was in borderline L4, but once I dropped back it was great

Run intervals 3:16 [4] 0.58 mi (5:38 / mi)
shoes: Brooks Ghost 10

Run (time between intervals) 18:00 [1] 1.7 mi (10:35 / mi)
shoes: Brooks Ghost 10

Pretty short, so I wasn't always dropping into L1, especially with first group

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