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Training Log Archive: Nick

In the 7 days ending Jan 5, 2019:

activity # timemileskm+m
  x-country skiing2 4:03:00 31.69(7:40) 51.0(4:46) 520
  running road/trails3 2:47:00 18.64(8:58) 30.0(5:34) 340
  biking1 52:00
  gym ex & stretching1 6:00
  HT5 5:00
  Unspecified1 4:00
  Total7 7:57:00 50.33 81.0 860
  [1-5]6 7:52:00
averages - sleep:6.6 weight:15.5kg

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SuMoTuWeThFrSa

Saturday Jan 5, 2019 #

x-country skiing 2:03:00 intensity: (1:45:00 @2) + (18:00 @3) 26.0 km (4:44 / km) +270m 4:30 / km
slept:6.5 shoes: Fischer Ski

pleasant ( and occasionally sunny)

HT 1:00 [0]

Friday Jan 4, 2019 #

running road/trails 33:00 intensity: (8:00 @1) + (25:00 @2) 5.0 km (6:36 / km) +80m 6:07 / km
slept:6.5 shoes: Asics white 17

towards petersburg

running road/trails intervals 17:00 [5] 4.0 km (4:15 / km) +30m 4:06 / km
shoes: Asics white 17

a mile (6.44), and then 2*1200m (5.06,5.00) on the road. limited climb

Thursday Jan 3, 2019 #

HT warm up/down 1:00 [0]
slept:7.0

running road/trails 48:00 intensity: (24:00 @2) + (24:00 @3) 8.0 km (6:00 / km) +100m 5:39 / km
shoes: Inov8 RockL red

westheights loop. 3-4 cm of fresh snow on the ground

Unspecified 4:00 [1]

Wednesday Jan 2, 2019 #

biking 52:00 [1]
slept:5.5

Tuesday Jan 1, 2019 #

running road/trails 42:00 intensity: (34:00 @2) + (8:00 @3) 6.6 km (6:22 / km) +80m 6:00 / km
slept:7.0 shoes: Asics white 17

dry roads- the usual past Petersburg and back

running road/trails intervals 27:00 intensity: (5:00 @4) + (22:00 @5) 6.4 km (4:13 / km) +50m 4:04 / km
weight:16kg shoes: Asics white 17

4*1 mile (6.52,6.45,6.40,6.41) with very limited climb on each

gym ex & stretching warm up/down 6:00 [1]

HT 1:00 [0]
slept:0.5

Monday Dec 31, 2018 #

Note

Test runs
Hydrocut 4k(19.00_oct25,19.30_sept19)

Note

test runs
Westheights (4*4)- 17.30(oct 30)
westheights loop -18.20 (nov 3)

HT 1:00 [0]
slept:6.5 (rest day)

please to get over 300 hrs for the year. therefore decided to take a rest day

Note
weight:15kg

Note

4*4 westheights- may 29 (17.50)

Sunday Dec 30, 2018 #

x-country skiing 2:00:00 [3] 25.0 km (4:48 / km) +250m 4:34 / km
slept:7.0 shoes: Fischer Ski

scenic c

HT 1:00 [0]

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