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Training Log Archive: stinkyschmelz

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Rollerski- Skate 3 6:25:00 37.5 60.35 850
  Rollerski- Classic3 4:30:00
  Strength4 3:15:00
  Running1 1:15:00
  Total10 15:25:00 37.5 60.35 850
averages - sleep:8.3 weight:165.3lbs

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MoTuWeThFrSaSu

Sunday Sep 25, 2016 #

2 PM

Rollerski- Skate long 3:25:00 [1] 37.5 mi (5:28 / mi) +850m 5:06 / mi
slept:7.75

solo cruising. Felt awesome.

Saturday Sep 24, 2016 #

10 AM

Rollerski- Classic intervals 20:00 [4]
slept:6.0

5x4 L4 uphill DP intervals with ~4min recovery at the South Rd. Dev. Was on fire, technically and physically. Definitely had more in the tank though.

Rollerski- Classic warm up/down 1:10:00 [1]

wu/cd/time between
6 PM

Strength 1:00:00 [1]

easy session, just worked squats at 70% for 5x5 and Bench at 85% for 5x5 with a little curling and grip work at the end.

Friday Sep 23, 2016 #

4 PM

Rollerski- Classic 1:30:00 [1]

super easy recovery ski with the boys

Thursday Sep 22, 2016 #

9 AM

Strength 1:00:00 [1]
slept:9.0 weight:165.3lbs

Squat- M/O W3
Bench- 8x3 165 + 2x2 170
DL- M/O W6
5 PM

Rollerski- Skate intervals 15:00 [4]

dirty 30, 30 on 30 off for 30 minutes. First time doing it so pace was a bit hard to get right but good workout, felt solid for pretty much all of the time.

Rollerski- Skate warm up/down 1:15:00 [1]

wu/cd/time between

Wednesday Sep 21, 2016 #

5 PM

Rollerski- Classic 1:30:00 [1]
slept:8.75

easy classic with specific strength. 5x single stick, 5x lock and load, 5x single stick.

Tuesday Sep 20, 2016 #

9 AM

Rollerski- Skate 1:30:00 [1]
slept:9.25

easy skate with 20 min no pole, handful of sprint starts and some one pole v1 drills.
5 PM

Running 29:00 [3]

Gilbrook 2-1-2 mile. 12:03, 5:42, 11:33. First one was awful, mile was ok, and the last one was pretty good.

Running 46:00 [1]

wu/cd/time between

Strength 15:00 [1]

DL singles just working set up and technique
Rows- 95 3x5
some team core stuff

Monday Sep 19, 2016 #

5 PM

Strength 1:00:00 [1]
slept:9.0

Squat- M/O W3
Bench- 5x5 155
DL- M/O W5

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