Training Log Archive: MarkOusIn the 7 days ending Dec 10, 2017:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
| ||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Sunday Dec 10, 2017 #
Classic Ski warm up/down 42:35 [1] 5.08 mi (7.2 mph)
20 min easy, then 3 x 2min L3. After testing skis did a few L4s and then went to start
Classic Ski race 51:16 [4] 15.0 km (17.6 kph)
Overall happy with my race today. Felt a little thirsty/dehydrated towards the end of race, but other than that I felt pretty good for it being an early season 15k.
Classic Ski warm up/down 18:30 [1] 2.17 mi (7.0 mph)
Saturday Dec 9, 2017 #
Trail Run warm up/down (morning jog) 14:00 [1] 1.2 mi (11:40 / mi)
Skate Ski warm up/down 36:45 [1] 4.72 mi (7.7 mph)
Hr was L2 for most of easy warm up again.
After just under 20 min of L1, did 3 x 2min of L3, 3 or 4x 30s-1 min L4, and then 1 sprint before going to change 15min before race.
Then did a few more sprints before going
After just under 20 min of L1, did 3 x 2min of L3, 3 or 4x 30s-1 min L4, and then 1 sprint before going to change 15min before race.
Then did a few more sprints before going
Skate Ski race 9:15 [4] 3.0 km (19.5 kph)
Felt a lot better this race and had pretty good result.
Not sure if I focused on technique very well, but it was good enough. I also V2d the start of hairpin,and probably shouldn't have started it so hard
Not sure if I focused on technique very well, but it was good enough. I also V2d the start of hairpin,and probably shouldn't have started it so hard
Skate Ski warm up/down 33:18 [1] 4.16 mi (7.5 mph)
Friday Dec 8, 2017 #
Classic Ski 1:15:00 [1] 7.11 mi (5.7 mph)
With some speeds
Thursday Dec 7, 2017 #
Classic Ski 1:27:00 [1] 8.0 mi (5.5 mph)
Wednesday Dec 6, 2017 #
Skate Ski 1:00:30 [1] 6.9 mi (6.8 mph)
Tuesday Dec 5, 2017 #
Run warm up/down 15:00 [3] 1.0 mi (15:00 / mi)
Strength 1:00:00 [1]
Bounding/Ski Walking warm up/down 1:00:45 [1] 3.8 mi (15:59 / mi)
Bounding/Ski Walking intervals 5:00 [5] 0.75 mi (6:40 / mi)
2 x 5 x 30s Bounding intervals
Short and hard sprints up a steep hill with 1 min rest.
Felt good and was able to build throughout
Short and hard sprints up a steep hill with 1 min rest.
Felt good and was able to build throughout