Skate Ski warm up/down 34:00  4.05 mi (7.1 mph)
15ish minutes of easy skiing (was in L2 most of the time, but thatseems to be a norm now) 3 x 2 L3, and I think I did 2 or 3 x 30s L4. After changing I did some sprints
Skate Ski race 25:41  4.76 mi (11.1 mph)
Probably one of my worst races I've had, but it was just a TT.
Super icy conditions with power spots that stopped you, so balancing and skating was very hard for me. Probably didn't help that mentally it got harder to stay positive as it went on, so that is also something to work on, especially in these bad conditions. Fitness wise I felt pretty good, although avg hr was only around 190, and max was 194. I also felt strong V1ing on my left side, and although nothing was great technique wise it is still good. The other problem was that my lower back was in a lot of pain (again) which made skating even harder.