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Training Log Archive: MarkOus

In the 7 days ending Jan 21:

activity # timemileskm+ft
  Classic Ski3 3:54:16 31.6(8.1/h) 50.85(13.0/h)
  Skate Ski3 3:51:50 35.36(9.2/h) 56.91(14.7/h)
  Strength1 45:00
  Run1 15:00 1.0(15:00) 1.61(9:19)
  Total6 8:46:06 67.96 109.37

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Sunday Jan 21 #

Skate Ski warm up/down 52:45 [1] 7.06 mi (8.0 mph)

3 x 2 min L3 and a few L4s

Skate Ski 25:30 [4] 5.9 mi (13.9 mph)
max:205

Would have been a pretty good race if I hadn't broken a ski, but I guess my agility still needs some work. I pushed pretty hard in the middle while trying to catch up, which made the second half of the race another painful one, although the inhaler seemed to make breathing better than last time

Saturday Jan 20 #

Classic Ski warm up/down 53:30 [1] 6.4 mi (7.2 mph)

2 x 2ish min L3 and just a few L4s because upper body felt a little tired

Classic Ski 29:44 [4] 6.0 mi (12.1 mph)
max:206

Pretty good race, other than the fact that I forgot to use inhaler which ended up being pretty costly in the last third of race. I think I even hit the grunting point a little. Other than that I'm happy with result other than I didn't try to pass a kid before rollercoaster which cost me 2 places.

Friday Jan 19 #

Classic Ski 1:01:45 [1] 6.9 mi (6.7 mph)

DBR with a few speeds and stuff. Was a little tired and throat was a little sore so I didn't do quite as much as normal

Thursday Jan 18 #

Skate Ski 1:09:15 [1] 9.7 mi (8.4 mph)

Wednesday Jan 17 #

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

Strength 45:00 [1]

Core 2

Skate Ski warm up/down 52:20 [1] 6.4 mi (7.3 mph)

Skate Ski intervals 32:00 [3] 6.3 mi (11.8 mph)

4 x 8 min L3 with 4 min rest. Decent intervals, although I think I went a little hard on first one. Spend most of time above 180, but was able to keep it below 190 even on climbs.

Tuesday Jan 16 #

Classic Ski 1:29:17 [1] 12.3 mi (8.3 mph)

Easy distance with 3 x 15min dp only

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