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Training Log Archive: xcman82

In the 7 days ending Jan 10:

activity # timemileskm+m
  Ski6 7:59:00 69.59(6:53) 112.0(4:17)
  Weight Strength1 35:00
  Strength1 17:00
  Total7 8:51:00 69.59 112.0
averages - rhr:52

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Friday Jan 10 #

Ski (Skate) 1:01:00 [3] 14.0 km (4:21 / km)
rhr:49

Incl 5 x Pilon/Grunt (relatively slow at -11 fresh snow)

Thursday Jan 9 #

Ski race (Classic) 6:30 [5] 2.0 km (3:15 / km)
rhr:48

Team Relay Leg 1 6:30

Ski race (Skate) 6:30 [5] 2.0 km (3:15 / km)

Team Relay Leg 2 same course actual 6:14

Ski (Classic) 16:00 [1] 2.5 km (6:24 / km)

Mostly wax/ski test

Ski (Skate) 31:00 [3] 7.5 km (4:08 / km)

Cool down

Wednesday Jan 8 #

Weight Strength 35:00 [3]
rhr:51

6x12,15,52

Tuesday Jan 7 #

Ski (Classic) 1:50:00 [3] 22.0 km (5:00 / km)

Cold fresh dusty snow. Incl 6x2.8 legs only, 10xTricky Corner double poling hard on two sections as usual

Monday Jan 6 #

Ski (Skate) 1:12:00 [3] 18.0 km (4:00 / km)

P4w/L

Strength (Core) 17:00 [3]

Upstairs after ski

Sunday Jan 5 #

Ski race (Skate) 48:40 [5] 15.2 km (3:12 / km)
rhr:57

Ocup Sk8 race at Lappe. Beat Werner with fast skis. Emmi, Pappas, Klukie, back of pond, grunt x 3 15:44 16:26 16:32

Ski (Skate) 12:20 [3] 2.8 km (4:24 / km)

Warm up with 5x10 sec sprints in Bully horseshoe

Ski (Skate) 42:00 [1] 8.0 km (5:15 / km)

Ski, wax, structure testing

Saturday Jan 4 #

Ski race (Classic) 34:00 [5] 10.6 km (3:12 / km)
rhr:53

OCup 2 Classic ITT . Same as Boxing Day Race 16:55, 17:10

Ski (Classic) 21:00 [3] 4.1 km (5:07 / km)

Warm up/down

Ski (Classic) 18:00 [1] 3.3 km (5:27 / km)

Ski/wax testing

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