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Training Log Archive: acjospe

In the 7 days ending Dec 10:

activity # timemileskm+mload
  Cycling7 4:59:47 25.77 41.47 68651.2
  Hill bounding/ski walking2 2:36:11 9.16(17:03) 14.74(10:36) 93118.7
  Classic skiing1 1:31:23 7.91(11:33) 12.73(7:11) 10710.6
  Running2 1:28:01 9.34(9:25) 15.03(5:51) 3117.9
  Core Strength2 51:56 0.32 0.51 445.2
  rollerskiing1 45:24 4.67(9:43) 7.52(6:02) 1157.1
  Spenst2 8:32 0.13 0.21 141.4
  Yoga/Stretching/PT5 1:58
  Total14 12:23:12 57.3 92.22 1927111.9
  [1-5]11 12:16:28
averages - sleep:9.3 rhr:48

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Sunday Dec 10 #

Yoga/Stretching/PT warm up/down (PT) 3 [0]

9 AM

Classic skiing 1:31:23 intensity: (56 @0) + (1:17:33 @1) + (12:01 @2) + (53 @3) 12.73 km (7:11 / km) +107m 6:53 / km
ahr:143 max:173

2 PM

Core Strength 19:00 [1]

Saturday Dec 9 #

10 AM

Cycling (Course preview) 17:04 intensity: (13 @0) + (11:34 @1) + (5:09 @2) + (8 @3) 2.24 mi (7.9 mph) +42m
ahr:149 max:172

Running warm up/down 25:46 intensity: (20:46 @1) + (5:00 @2) 2.84 mi (9:04 / mi) +31m 8:47 / mi
shoes: Roclite285

Cycling race (The Ice Weasels Cometh) 59:59 intensity: (1 @0) + (6:40 @1) + (7:30 @2) + (25:16 @3) + (18:00 @4) + (2:32 @5) 8.35 mi (8.4 mph) +199m
ahr:168 max:183

6 PM

Yoga/Stretching/PT 35 [0]

Friday Dec 8 #

8 AM

Cycling 22:00 [1]

4 PM

Cycling 30:00 [1]

Thursday Dec 7 #

Note
rhr:48 slept:10.5 (sick)

6 PM

Running 1:02:15 intensity: (1:03 @0) + (39:08 @1) + (4:00 @2) + (9:50 @3) + (6:11 @4) + (2:03 @5) 6.5 mi (9:35 / mi)
ahr:151 max:187 shoes: Road-X275

Spenst 5:00 [2]

10 PM

Yoga/Stretching/PT (PT, dynamic warmup) 10 [0]

Wednesday Dec 6 #

3 PM

rollerskiing 45:24 intensity: (42:24 @1) + (3:00 @5) 4.67 mi (9:43 / mi) +115m 9:02 / mi

Spenst 3:32 [1] 0.13 mi (27:12 / mi) +14m 20:32 / mi

Core Strength 32:56 [1] 0.32 mi (1:42:55 / mi) +44m 1:12:18 / mi

Yoga/Stretching/PT (Ankle PT and stretching) 15 [0]

Tuesday Dec 5 #

6 AM

Cycling 30:00 [1]
slept:8.0

Yoga/Stretching/PT (PT) 55 [0]

4 PM

Cycling 40:49 [1] 10.14 mi (14.9 mph) +153m

Hill bounding/ski walking 1:35:21 [1] 5.82 mi (16:23 / mi) +471m 13:06 / mi
shoes: TrailTalon 250

Cycling 21:10 [1] 5.04 mi (14.3 mph) +70m

Monday Dec 4 #

Note

8 AM

Cycling 22:00 [1]
slept:9.5

4 PM

Cycling 56:45 intensity: (54 @0) + (55:26 @1) + (25 @2) +222m
ahr:129 max:164

Hill bounding/ski walking 1:00:50 intensity: (1:39 @0) + (47:44 @1) + (3:13 @2) + (8:12 @3) + (2 @4) 3.34 mi (18:13 / mi) +460m 12:45 / mi
ahr:139 max:181

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