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Training Log Archive: MarkOus

In the 7 days ending Sep 3, 2017:

activity

time

miles

+ft

Skate Ski

5:34:25

50.59

(9.1/h)

81.42

(14.6/h)

Run

2:32:46

16.49

(9:16)

26.54

(5:45)

Strength

2:30:00

Classic Ski

1:39:24

15.87

(9.6/h)

25.54

(15.4/h)

Trail Run

1:14:03

6.97

(10:37)

11.22

(6:36)

Active Recovery

1:10:00

Dynamic Stretching

20:00

0.5

(40:02)

0.8

(24:53)

Total

15:00:38

90.42

145.52

3:44

0:00

» now

Sunday Sep 3, 2017 #

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

Saturday Sep 2, 2017 #

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, 2017 #

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, 2017 #

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, 2017 #

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, 2017 #

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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