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Training Log Archive: MarkOus

In the 7 days ending Feb 4:

activity # timemileskm+ft
  Skate Ski3 4:12:35 38.35(9.1/h) 61.72(14.7/h)
  Classic Ski3 3:54:00 30.95(7.9/h) 49.81(12.8/h)
  Strength1 1:10:00
  Run3 49:00 3.25(15:05) 5.23(9:22)
  Total6 10:05:35 72.55 116.76

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Sunday Feb 4 #

Skate Ski warm up/down 44:00 [1] 5.75 mi (7.8 mph)

Skate Ski warm up/down 7:30 [3] 1.2 mi (9.6 mph)

3 x 2ish min L3 and 2 x 45s L4 plus a speed or two.

Skate Ski race 1:03:50 [3] 12.9 mi (12.1 mph)
ahr:188

Another good race. First 3 laps stuck with the 3rd pack, and on last lap I took off at hairpin and dropped them. Probably could've waited a little as I killed my V1 on right side for rest of race, but I still maintained and built the gap. Back was a little sore, but not bad compared to yesterday and it forced me to use core more.

Run warm up/down 18:00 [1] 1.25 mi (14:24 / mi)

Note

After morning jog and some rolling I got rid of most of pain from yesterday, so that is good. After race I did some stretching and cupping and it is feeling better

Saturday Feb 3 #

Classic Ski warm up/down 40:00 [1] 5.0 mi (7.5 mph)

Classic Ski warm up/down 6:00 [3] 0.5 mi (5.0 mph)

Felt better than normal for a warmup. 2 x 2min L3, 4 x 45s L4, and a few speeds

Classic Ski race 33:00 [4] 6.6 mi (12.0 mph)

Very good race other than back being sore. Was able to build well throughout it other than back being annoying. Unfortunately hr monitor slipped down, so no data for that

Run warm up/down 16:00 [1] 1.0 mi (16:00 / mi)

Note

Mid part of back (below shoulder blade kind of) was giving me a sharp pain if I twisted weird this afternoon. Kind of seems like I tweaked it while doing the stretch on all fours earlier today.

Friday Feb 2 #

Classic Ski 1:01:00 [1] 6.8 mi (6.7 mph)

Classic Ski intervals 2:00 [5] 0.3 mi (9.0 mph)

A few 30s speeds on various parts of course

Thursday Feb 1 #

Skate Ski 1:17:15 [1] 9.5 mi (7.4 mph)

Wednesday Jan 31 #

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

Strength 1:10:00 [1]

Skate Ski warm up/down 44:00 [1] 6.15 mi (8.4 mph)

Skate Ski intervals 16:00 [3] 2.85 mi (10.7 mph)

Decent intervals, I was building well. Lower back was sore/tight though, although it wasn't painful

Tuesday Jan 30 #

Classic Ski 1:17:00 [1] 9.75 mi (7.6 mph)

Classic Ski 15:00 [2] 2.0 mi (8.0 mph)

Hit L2 while doing some striding work up skitter

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