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Training Log Archive: stinkyschmelz

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Rollerski- Classic2 4:41:00 48.7(5:46) 78.38(3:35)
  Rollerski- Skate 2 3:55:00 28.26 45.48 2667
  Running3 3:25:42 4.97 8.0
  Strength3 3:00:00
  Road Biking2 2:49:00 34.5 55.52
  Ski-Erg1 20:00
  Total11 18:10:42 116.43 187.38 2667
averages - sleep:8.2

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MoTuWeThFrSaSu

Sunday Oct 2, 2016 #

12 PM

Rollerski- Classic long 2:41:00 [1] 29.2 mi (5:31 / mi)
slept:7.5

first part of combo workout, nice roll out on 127.

Road Biking long (Mountain Biking ) 49:00 [1]
ahr:125 max:144

Mtb ride right after the ski to close out the training block

Saturday Oct 1, 2016 #

9 AM

Rollerski- Skate 2:10:00 [1] 17.96 mi (7:14 / mi) +2484m 5:04 / mi
ahr:134

easyish skate up to and up App Gap. Took a while to warm into it. Prolly L2 for at least 20min of the climb.
6 PM

Strength 1:00:00 [1]

easier recovery squats + heavyish bench/DL

Friday Sep 30, 2016 #

4 PM

Running race 30:42 [4] 8.0 km (3:50 / km)

home race- feeling the residual fatigue

Running warm up/down 55:00 [1]

wu/cd

Ski-Erg warm up/down 20:00 [1]

extra cool down on Erg w/ 5x55 5's

Thursday Sep 29, 2016 #

9 AM

Rollerski- Classic (Specific Strength/Drills ) 2:00:00 [1] 19.5 mi (6:09 / mi)
ahr:128 slept:9.0

SS and drills sandwiched between some easy DP
5 PM

Running 1:00:00 [1]

super easy run with some striders

Wednesday Sep 28, 2016 #

7 AM

Running 1:00:00 [1]

super easy morning run through Sunny
6 PM

Strength 1:00:00 [1]

Squat- M/O W6 slightly modified
Bench- 160 5x5
DL- 275 3x5
Row- 3x8 95

Tuesday Sep 27, 2016 #

9 AM

Road Biking 2:00:00 [1] 34.5 mi (3:29 / mi)
slept:8.0

easy rolling ride
5 PM

Rollerski- Skate tempo 45:00 [3] 10.3 mi (4:22 / mi) +183m 4:08 / mi
ahr:165 max:177

45min steady state L3 with 20sec speed shifts (to upper L3) every 4 min.

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

wu/cd

Monday Sep 26, 2016 #

6 PM

Strength 1:00:00 [1]

Squat- M/O W5
Bench- 165 5x3 + 170 3x3 + 170 2x2
DL- M/O W7

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