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Training Log Archive: stinkyschmelz

In the 7 days ending Oct 16, 2016:

	activity	#	time	miles		km		+m
	Hiking	1	4:00:00	12.5	(19:12)	20.12	(11:56)
	Rollerski- Skate	2	3:05:00	23.0		37.01		300
	Rollerski- Classic	2	3:03:30					1750
	Strength	3	3:00:00
	Ski-Erg	1	1:00:00
	Total	9	14:08:30	35.5		57.13		2050
averages - sleep:8.8

4:00

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Sunday Oct 16, 2016 #

8 AM

Hiking (Running ) 4:00:00 [1] 12.5 mi (19:12 / mi)

Long hike/run. Up Long trail south to ridge, traversed like 3 peaks then summited Camels Hump and down.

Saturday Oct 15, 2016 #

9 AM

Rollerski- Classic warm up/down 1:02:00 [1]

Wu/cd/time between for the intervals. Little L2 and speeds to get firing.

Rollerski- Classic intervals 30:00 [4] +1750m

8x .5 mile C intervals going almost all the way up Bolton, DPing as much as I could with striding when it got too steep. Each interval was a varying good mix of terrain and techniques, some were almost all DP, some were almost all striding.
Interval (rest)
4:20 (1:40)
3:27 (2:32)
3:24 (2:36)
2:33 (2:26)
3:48 (2:10)
3:03 (3:27)
4:18 (4:41)
4:06

3 PM

Strength 1:00:00 [1]

Squat- easy 265 4x4
Bench- 5x2 170 + 3x5 145 paused wide grip
DL- 305 4x4 + 2x345 + 2x375