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Training Log Archive: MarkOus

In the 7 days ending Nov 5, 2017:

activity # timemileskm+ft
  Skate Ski3 5:52:00 54.59(9.3/h) 87.85(15.0/h)
  Trail Run2 2:23:30 12.15(11:49) 19.55(7:20)
  Strength2 2:15:00
  Bounding/Ski Walking1 1:21:50 7.74 12.46
  Classic Ski1 1:20:00 11.3(8.5/h) 18.18(13.6/h)
  Run2 30:00 2.0(15:00) 3.22(9:19)
  Total6 13:42:20 87.78 141.27

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MoTuWeThFrSaSu

Sunday Nov 5, 2017 #

Skate Ski 1:53:30 [1] 17.91 mi (9.5 mph)

Trail Run 43:30 [1] 3.13 mi (13:54 / mi)

Saturday Nov 4, 2017 #

Bounding/Ski Walking warm up/down 46:10 [1] 3.2 mi (14:26 / mi)

Bounding/Ski Walking intervals 32:10 [3] 4.54 mi (7:05 / mi)
shoes: Solomon Speedcross 3

35 min steady state on sprint course with two speeds each lap

Bounding/Ski Walking intervals 3:30 [5]

Run warm up/down 15:00 [1] 1.0 mi (15:00 / mi)

Strength 1:10:00 [1]

Friday Nov 3, 2017 #

Skate Ski 1:56:30 [1] 17.63 mi (9.1 mph)

L1 ski at Cole's Creek (lots of climbing)

Thursday Nov 2, 2017 #

Classic Ski warm up/down 1:00:00 [1] 7.0 mi (7.0 mph)

Classic Ski intervals 20:00 [4] 4.3 mi (12.9 mph)

1 2 3 4 4 3 2 1 min L4 with rest equal to previous interval time

Wednesday Nov 1, 2017 #

Skate Ski 2:02:00 [1] 19.05 mi (9.4 mph)

Tuesday Oct 31, 2017 #

Run warm up/down 15:00 [1] 1.0 mi (15:00 / mi)

Strength 1:05:00 [1]

Trail Run 1:40:00 [1] 9.02 mi (11:05 / mi)

We got SNOW! Couldn't rollerski today so we did long trail run with poles

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