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Training Log Archive: twidmer

In the 7 days ending Aug 14, 2016:

activity	#	time	miles		km		+m
walking around	2	9:25:00	18.24	(30:59)	29.35	(19:15)
classic ski	5	6:56:00	38.53		62.01
skate ski	4	5:21:00	29.96		48.22
Run	6	2:27:16	5.36		8.63		704
Skate roller ski	1	1:37:24	14.8	(6:35)	23.82	(4:05)	1582
Total	18	25:46:40	106.89		172.02		2286
[1-5]	16	25:15:40

8:25

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Sunday Aug 14, 2016 #

9 AM

walking around long 8:25:00 [2] 14.12 mi (35:46 / mi)

walked for the whole day exploring munich!! probably stopped 4 or 5 times to rest

Saturday Aug 13, 2016 #

8 AM

Run warm up/down (morning run) 15:00 [1]

9 AM

skate ski 1:15:00 [2] 10.23 mi (7:20 / mi)
ahr:150 max:173

last workout of Euro camp, skied with Sam and Big Steve, very professional, no talking, just solid continues skiing. favorite workout

5 PM

walking around long 1:00:00 [1] 4.12 mi (14:34 / mi)

Friday Aug 12, 2016 #

8 AM

Run warm up/down (morning run) 14:16 [1] 1.24 mi (11:30 / mi)

9 AM

skate ski intervals 1:18:00 [5]
ahr:148 max:189

30min warm up
4x4min race pace with Sam and Big Steve, worked on being big and powerful, felt good on first three but was really struggling on the last one.
30min cooldown

3 PM

classic ski long 1:16:00 [2]
ahr:145 max:174

just a ski but I was still extremely tired from the morning intervals and the camp in general. even walking up hills heart rate was still high

Thursday Aug 11, 2016 #

9 AM

skate ski 1:25:00 [2] 10.23 mi (8:19 / mi)
ahr:149 max:172

easy ski with technique work, worked with single pole alternating sides

3 PM

classic ski 1:48:00 [2] 12.0 mi (9:00 / mi)
ahr:154 max:176

easy ski with technique work, did single pole laps to help with weight transfer. did 7x10sec sprints on easy gradient uphill, striding big and powerful

Wednesday Aug 10, 2016 #

8 AM

Run warm up/down (morning run) 16:00 [0]

9 AM

classic ski intervals 1:13:00 [4] 8.75 mi (8:21 / mi)
ahr:157 max:191

30 min warm up
5x4.5-5ish minutes @ race pace: felt really good and powerful, DP was a lil awk
5x55secs for cool down

4 PM

Run long 1:12:00 [2] 4.12 mi (17:29 / mi) +704m 11:25 / mi
ahr:133 max:166

easy jog, watched athletes practice luge

Tuesday Aug 9, 2016 #

8 AM

Run warm up/down (morning run) 15:00 [0]

9 AM

classic ski (technique work) 1:22:00 [2] 9.33 mi (8:47 / mi)
ahr:150 max:180

did no pole striding on slight hill

3 PM

skate ski (technique work) 1:23:00 [2] 9.5 mi (8:44 / mi)
ahr:156 max:179

first workout that i felt very tired in, did no pole for 20 mins, single skating 4 laps each side

Monday Aug 8, 2016 #

8 AM

Run 15:00 [1]

9 AM

Skate roller ski intervals (ANT intervals ) 1:37:24 [4] **** 14.8 mi (6:35 / mi) +1582m 4:56 / mi
ahr:157 max:194

higher heart rate than i would like but felt good still, full recovery between intervals. 4x6min, downhills had banked corners had to slow down a little but still nice to work on downhills at speed

3 PM

classic ski 1:17:00 [1] 8.45 mi (9:07 / mi)
ahr:154 max:183

first classic ski of camp and first ski in the tunnel! just went skiing

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