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Training Log Archive: Nick

In the 7 days ending Dec 23, 2017:

activity # timemileskm+m
  running road/trails4 3:27:00 20.19(10:15) 32.5(6:22) 415
  x-country skiing1 54:00 4.35(12:25) 7.0(7:43) 80
  elliptical trainer1 12:00
  biking1 12:00
  gym ex & stretching1 7:00
  Total7 4:52:00 24.54 39.5 495
averages - sleep:6.8 weight:19kg

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SuMoTuWeThFrSa

Saturday Dec 23, 2017 #

x-country skiing 54:00 [1] 7.0 km (7:43 / km) +80m 7:18 / km
slept:7.0

first time of the season. Schneider's W

Friday Dec 22, 2017 #

running road/trails 37:00 intensity: (25:00 @1) + (12:00 @2) 5.5 km (6:44 / km) +75m 6:18 / km
slept:6.0 shoes: Spike S

Hydrocut . 7/8 cm of snow

Thursday Dec 21, 2017 #

elliptical trainer warm up/down 12:00 [1]
slept:6.5

And an mt today

Wednesday Dec 20, 2017 #

running road/trails intervals 19:00 [4] 4.25 km (4:28 / km) +55m 4:12 / km
ahr:135 max:150 slept:7.0 shoes: the other sally x-cross

Westheights loop ( 6*3 min - last one was 4 min). Frozen ground , feeling like -5 C

running road/trails 25:00 intensity: (6:00 @1) + (19:00 @2) 3.25 km (7:42 / km) +35m 7:18 / km
shoes: the other sally x-cross

Tuesday Dec 19, 2017 #

running road/trails 47:00 [1] 7.0 km (6:43 / km) +150m 6:04 / km
slept:7.5 shoes: Asics 2015

some slush.. Monarch woods

Monday Dec 18, 2017 #

Note
slept:5.5 weight:19kg

another good week for training during vacation in Cuba

biking warm up/down 12:00 [1]
(rest day)

Sunday Dec 17, 2017 #

gym ex & stretching 7:00 [1]
slept:8.0

running road/trails 57:00 [1] 8.5 km (6:42 / km) +45m 6:32 / km
shoes: Fila

running road/trails tempo 22:00 [3] 4.0 km (5:30 / km) +55m 5:09 / km
shoes: Fila

towards pesquero (4*1k --5.47,5.41,5.32,5.09)

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