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Training Log Archive: DarthBalter

In the 7 days ending Mar 9, 2014:

activity # timemileskm+m
  skiing3 4:54:24 53.81(5:28) 86.6(3:24) 1450
  road run3 2:02:30 15.16(8:05) 24.4(5:01) 365
  stretching3 28:00
  Total9 7:24:54 68.97 111.0 1815
  [1-5]7 7:08:54
averages - sleep:7.5 weight:161.5lbs

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MoTuWeThFrSaSu

Sunday Mar 9, 2014 #

12 AM

skiing (skating style) 48:34 intensity: (3:17 @1) + (25:44 @2) + (19:25 @3) + (8 @4) 12.0 km (4:03 / km) +250m 3:40 / km
ahr:139 max:157 shoes: Atomic WC Skating

After 25 min rest and food, went for closing session of this skiing season, Andis started to pull away, 12 km was just about right for me.
10 AM

skiing (skating style) 1:24:12 intensity: (2:25 @1) + (31:45 @2) + (50:02 @3) 21.5 mi (3:55 / mi) +400m 3:42 / mi
ahr:142 max:155 slept:8.5 shoes: Atomic WC Skating

Skiing in the morning at Lapland Lake with Andis. Arms are weak, but great gliding helped. Tracks got frozen overnight and mostly fresh grooming, ~25F, sunny. Skipped climbs on Karhu Polku, abd Vasa was closed for kid's races. We added Joki Latu, Sisu and Napa Piiri to get to 1 hr 20min. + then food stop.

Saturday Mar 8, 2014 #

1 PM

skiing long (skating style) 2:41:38 intensity: (6:32 @1) + (47:54 @2) + (1:32:04 @3) + (15:08 @4) 40.0 km (4:02 / km) +800m 3:40 / km
ahr:145 max:164 slept:6.0 weight:162lbs shoes: Fisher RCS skating

Skiing at Lapland lake with Andis. Great gliding conditions with ~ 40F air and colder snow, no soft spots. 2 full perimeter loops and Sisu+Napa Piiri with only stop for 5 min to GU and water. Felt great, arms are tired. Wiped out twice on downhills - Fishers have no edges to grab icy snow.

Thursday Mar 6, 2014 #

9 AM

road run (easy) 46:47 intensity: (3:23 @2) + (43:00 @3) + (24 @4) 9.2 km (5:05 / km) +140m 4:44 / km
ahr:147 max:157 slept:8.0 weight:162lbs shoes: Asics Gel DS Trainer 16

Yet another cold morning run (20F) in Forest Park, ironing Park Lane with my shoes. Calves got tight a little after this run.
10 AM

stretching warm up/down (Back) 6:00 [0]

Wednesday Mar 5, 2014 #

9 AM

road run intervals (12x30/30 + 2min) 44:45 intensity: (21 @1) + (7:16 @2) + (29:08 @3) + (8:00 @4) 9.1 km (4:55 / km) +130m 4:35 / km
ahr:148 max:165 slept:8.0 weight:161lbs shoes: Asics Gel DS Trainer 16

nice morning run, incorporated speed: 12 x 30 sec/30 sec + 2 min tempo. Speed felt good. Warmer then yesterday (~30F).
10 AM

stretching warm up/down (Back and legs) 10:00 [0]

Tuesday Mar 4, 2014 #

9 AM

road run (easy) 30:58 intensity: (3:00 @2) + (27:58 @3) 6.1 km (5:05 / km) +95m 4:43 / km
ahr:145 max:156 slept:7.0 weight:161lbs shoes: Asics Gel DS Trainer 16

Ran Forest Park Lane x 2 times - legs felt good on this cold morning (15F), cold for March at least. Trails are covered with ice, I give it two more weeks to melt.
10 AM

stretching (+ strength) 12:00 [1]

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