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Training Log Archive: rachelm

In the 7 days ending Jan 21:

activity # timemileskm+m
  Running2 2:33:11 12.48(12:17) 20.08(7:38) 381
  Classic skiing 1 2:22:21 20.33(8.6/h) 32.72(13.8/h) 584
  Stretching/ rolling5 2:02:00
  Strength1 48:00
  Spinning2 42:00
  Core and Basic Strength1 25:00
  Total8 8:52:32 32.81 52.8 965
  [1-5]5 6:50:32

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Sunday Jan 21 #

4 PM

Spinning 30:00 [1]

Recovery spinning

Core and Basic Strength 25:00 [1]

core and some basic back strength plus hip abductors and clamshells

Stretching/ rolling 27:00 [0]

Saturday Jan 20 #

8 AM

Classic skiing race 2:22:21 intensity: (40:20 @1) + (56:57 @2) + (18:55 @3) + (26:09 @4) 32.72 km (13.8 kph) +584m
ahr:150 max:186

Reino Keski-Salmi Loppet. Somewhat tricky wax conditions but whoever picked did a good job and my klister gripped well even if it was a teeny bit draggy at times. Overall can't complain about the waxing though especially after last weekends race. First time on the 34km too!!

Thursday Jan 18 #

3 PM

Running 1:30:46 [1] 12.02 km (7:33 / km) +219m 6:55 / km
ahr:112 max:140

Easy run in the snow. Super super nice and sunny day!!
5 PM

Stretching/ rolling 20:00 [0]

Still working on stretching. Hopefully if I keep going to the gym more I won't get this sore every time.

Wednesday Jan 17 #

5 PM

Stretching/ rolling 40:00 [0]

was going to go ice skating but the radar looked very wet, so stretching it was

Tuesday Jan 16 #

7 AM

Spinning 12:00 [1]

Strength 48:00 [1]

4 sets with 7-9 reps of
dips, leg press (180lbs), one arm row (30lbs), tricep press (10lbs, should probably do 15 next time), squat (105lbs) and 3 sets of bench press (75lbs)

Stretching/ rolling 15:00 [0]

Monday Jan 15 #

4 PM

Running 1:02:25 [1] 8.06 km (7:45 / km) +162m 7:02 / km
ahr:108 max:136

Easy run with Megan and David. So much nicer to run now that it's light out longer.
5 PM

Stretching/ rolling 20:00 [0]

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