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Training Log Archive: bensmith

In the 7 days ending Apr 4:

activity # timemileskm+m
  Cross-country skiing2 2:06:07 15.42(8:11) 24.81(5:05) 498
  Running1 38:58 4.8(8:07) 7.72(5:03) 72
  Track1 37:07 4.08(9:06) 6.57(5:39) 79
  Total4 3:22:12 24.3(8:19) 39.1(5:10) 649

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Sunday Apr 4 #

10 AM

Cross-country skiing 1:04:12 [4] 12.27 km (5:14 / km) +302m 4:40 / km
ahr:155 max:175

50% very soft, 50% very firm. The transitions happened very quickly, and often multiple times in a short span. Nearly lost my balance a few times when I didn't adjust my forward pressure quickly enough, but managed to stay on my feet. Lovely day up there.
3 PM

Running 38:58 [3] 7.72 km (5:03 / km) +72m 4:49 / km
ahr:146 max:163 shoes: on Cloudflow Red/Purple

Kits and back. I'd planned to go further, but tripped near Kits beach and landed on some very rough asphalt. Removed skin from 2 palms, 1 elbow, 1 rib, 1 hip, 1 thigh, and the opposite knee. Nothing too serious, but I jogged home straight away to be on the safe side. Knee took the brunt of the fall, but hopefully it won't bruise too much.

Friday Apr 2 #

9 AM

Cross-country skiing 1:01:55 [4] 12.54 km (4:56 / km) +196m 4:35 / km
ahr:155 max:171

Last weekend of XC at Hollyburn. The conditions were surprisingly good after a nice overnight freeze. Started to soften a bit towards the end, but hadn't gotten sandy yet. Snow was also falling, which was a nice surprise.

Wednesday Mar 31 #

12 PM

Track 37:07 [4] 6.57 km (5:39 / km) +79m 5:20 / km
ahr:149 max:184 shoes: Enda Iten Green

10 min warmup
6 x 400m with 1 min rest
10 min cooldown

Gradually getting back in to speedwork. It's going to take a while to get my speed and stamina back. Lap times: 82, 83, 85, 88, 87, 82. This time last year I was running 76...

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