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Training Log Archive: stinkyschmelz

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Running5 7:25:50 4.97 8.0
  Rollerski- Skate 2 3:45:00
  Road Biking1 2:00:00 35.2(3:25) 56.65(2:07)
  Rollerski- Classic1 1:30:00
  Ski-Erg1 1:00:00
  Strength1 1:00:00
  Spenst 1 20:00
  Total11 17:00:50 40.17 64.65
averages - sleep:8.5 weight:168lbs

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Sunday Oct 23, 2016 #

9 AM

Running long 1:00:00 [2]

long run with XC team on super hilly dirt roads. First hour was definitely L2, didn't have monitor on but it was too much of a struggle to be L1 and all the hills.

Running long 1:00:00 [1]

dialed it back a little as I warmed up and got into a more reasonable stride
4 PM

Ski-Erg 1:00:00 [1]

Saturday Oct 22, 2016 #

11 AM

Running race 30:50 [4] 8.0 km (3:51 / km)

Conference race, felt pretty good. Really sloppy course with drizzling rain.

Running warm up/down 1:15:00 [1]
slept:9.0

warm up with assorted intervals and dynamic stretching and a nice long cool down

Friday Oct 21, 2016 #

6 PM

Running 30:00 [2]

course preview then 6 speeds

Thursday Oct 20, 2016 #

9 AM

Road Biking 2:00:00 [1] 35.2 mi (3:25 / mi)
slept:8.0

nice ride, very rolling
5 PM

Rollerski- Skate warm up/down 2:05:00 [1]

wu/cd/skiing around between heats

Rollerski- Skate race 10:00 [4]
max:188

Sprint sims at Jericho. Qualifier, quarter, semi, then final. Felt really good physically and technically but made terrible tactical decisions. 4x~2.5 min.

Wednesday Oct 19, 2016 #

6 PM

Strength 1:00:00 [1]
weight:168lbs

Squat- 280 6x4
Bench- 5x3 155 comp + 2x2 160 comp + 2x8 145
DL- 315 4x4 + 355x2 + 315x5

Tuesday Oct 18, 2016 #

10 AM

Rollerski- Classic 1:30:00 [1]

long easy warm up then 10x1 DP progression sprints
3 PM

Running (Ski Walking ) 1:10:00 [1]

easy warm up then 50ish minutes of ski walking

Spenst 20:00 [1]

drills and classic spenst

Monday Oct 17, 2016 #

10 AM

Rollerski- Skate 1:30:00 [1]

easy skate with drills and technique + band work emphasizing glutes
4 PM

Running 2:00:00 [1]
ahr:137

Super hilly and technical trail run at sleepy. Felt really good, perfect weather and scenery

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