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Training Log Archive: igoup

In the 7 days ending Jan 29:

activity # timemileskm+m
  XC Sking3 6:44:59 47.25(8:34) 76.04(5:20) 473
  Bike2 2:44:22 18.36 29.56 133
  Yoga1 1:00:00
  Lift1 37:00
  Total7 11:06:21 65.61 105.59 607

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Thursday Jan 28 #

4 PM

XC Sking 1:49:25 [3] 22.45 km (4:52 / km) +222m 4:39 / km
ahr:118 max:169

4 x Coyote-Hawk hills

rep) split
1) 5:04
2) 5:10
3) 5:12
4) 5:21

I'm pretty sure my Garmin is broken and/or a big liar. On the one hand, these were a good bit faster than in Dec. On the other hand, I was busting my ass (literally, my glutes were aching) and I kept going slower. It was a bit frustrating. I was plenty tired though so it is what it is.

Wednesday Jan 27 #

Yoga 1:00:00 [3]

Tuesday Jan 26 #

Bike 1:37:00 [3]
shoes: Bianchi

With Lisa for a bit then around the lake. Nice night.

Monday Jan 25 #

Note

Yesterday we welcomed Birkie and Hayward (new names), two 3 yr old cats, to the house. Birkie is curious and affectionate. Hayward is chill but reserved; he's going to need more time to adjust to all the changes.
7 AM

Lift 37:00 [3]

Thunderstorms.
5 PM

XC Sking 1:22:00 [3] 10.29 km (7:58 / km) +22m 7:53 / km
ahr:140 max:162 shoes: Pursuit Elite

2.5 x ( 1k / 3 min + 2k / 5min) +
3 x Fisher Rd Hill sprints

rep) pace, HR_max
1k) 2:58.0, 161 Fast rolling start
2k) 3:03.5, 162 Fast rolling start
1k) 3:15.0, 162 Standing start
2k) 3:17.0, 160 Standing start
1k) 3:01.0, 159 Normal easy rolling start

A warm sun brought everybody out; traffic on the trail and the road. I like it better when the weather is crappy.

Rolling starts off TP Hill and the Boat Ramp lot hill led to fast splits on the first two. Faster than I expected though. But then the second two were slower than I expect, even with the standing start. I suppose dodging traffic could cost some time. The sun was setting on the last one so traffic was less. I put in hard effort and got a very good split.

Followed that with three good sprints up Fisher Rd. My technique was solid. They hurt.

Nice roll home. Nice evening.

Sunday Jan 24 #

8 AM

Bike 1:07:22 [3] 29.56 km (26.3 kph) +133m
ahr:129 max:158 shoes: Cervelo

Damp and foggy but still nice. Not to my cyclists but plenty of folks on feet.

Saturday Jan 23 #

7 AM

XC Sking 3:33:34 [3] 43.3 km (4:56 / km) +229m 4:48 / km

FW Nordic Center with Pat. 4 loops. Wet and still misting meant slippery roads but we both stayed on our feet. We stopped by the house each lap for snacks and drinks. Finished still moving well. All my butts are tired though. All the butts need to relax.

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