Saturday Jan 26 |
 | backcountry skiing hills (plus trail work) 1:45:00 [2]+110m | |
| (sick) |
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| strength (upper body and core) 1:30:00 [3] | |
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| snow shovelling |
Friday Jan 25 |
| running hills 35:00 [2]3.0 mi (11:40 / mi) +110m 6:30 / km | |
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| snowshoeing long (some trail breaking) 1:50:00 [1]** 2.0 mi (54:59 / mi) +78m 30:29 / km | |
| (sick) |
| Helping students choose a route and navigate off-trail with topo map. |
| skate skiing (technique work) 2:00:00 [2] | |
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Thursday Jan 24 |
| classic skiing long (waxless) 2:30:00 [1]* | |
| (rest day) |
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Wednesday Jan 23 |
| running tempo 45:00 [3]4.5 mi (10:00 / mi) +130m 5:42 / km | |
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| slippery footing of fresh snow on top of salted roads, slush.
12 F. Many 30 sec. tempo sessions. |
| walking warm up/down (trail breaking in snow) 35:00 [1]1.5 mi (23:20 / mi) | |
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Tuesday Jan 22 |
| classic skiing hills (teaching downhill techniq) 1:15:00 [1] | |
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| skate skiing warm up/down (O course) 30:00 [2]5 km (6:00 / km) | |
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| skate skiing (simulated O-race) 1:00:00 [4]12 km (5:00 / km) | |
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| I got my chest mounted map holder in the mail today, and
tried it out with a race map from 1992. Hard to go slow once my
mind gets into race mode. |
Monday Jan 21 |
| running (coure setting) 55:00 [2]*** 3.5 mi (15:43 / mi) +130m 8:45 / km | |
| 3c |
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| skate skiing tempo (cold slow snow) 1:00:00 [4]12 km (5:00 / km) | |
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| classic skiing hills (waxless with heavy pack) 45:00 [3]+110m | |
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Sunday Jan 20 |
| running (course setting) 1:20:00 [2]** 5.0 mi (15:59 / mi) +120m 9:15 / km | |
| 4c |
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| classic skiing warm up/down (special green wax) 1:15:00 [2] | |
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