Saturday Mar 22 |
 | running warm up/down 35:00 [2] 3.0 mi (11:40 / mi) +110m 6:30 / km | |
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| ski-orienteering (course setting + clean) 1:10:00 [2] ** 11 km (6:22 / km) +50m 6:13 / km | |
| spiked:9/9c |
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| skate skiing hills (uphill sprints) 20:00 [4] 5 km (4:00 / km) +150m 3:29 / km | |
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Friday Mar 21 |
| backcountry skiing warm up/down (4 inches fresh powder) 1:25:00 [2] 3.0 mi (28:19 / mi) +170m 14:58 / km | |
| (rest day) |
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Thursday Mar 20 |
| running hills (roads slush covered) 50:00 [3] 5.0 mi (10:00 / mi) +220m 5:28 / km | |
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| middle section, ran 3.25 miles including big hill in 25 min. |
| biking tempo (exercise bike) 10:00 [2] | |
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Wednesday Mar 19 |
| walking warm up/down (with Kestrel) 1:20:00 [1] 2.5 mi (31:59 / mi) +110m 17:30 / km | |
| (rest day) |
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| canoeing (Lamoille River) 50:00 [2] 2.0 mi (24:59 / mi) | |
| (rest day) |
| Lots of maneuvering in and out of eddys.
Half upstream. |
Tuesday Mar 18 |
| running tempo 40:00 [2] 3.5 mi (11:25 / mi) +25m 6:57 / km | |
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| 4 degF, also picked up cans |
| mtn. biking hills 1:16:00 [3] 13.0 mi (5:50 / mi) +250m 3:26 / km | |
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| strength (arms) 45:00 [2] | |
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Monday Mar 17 |
| skate skiing warm up/down (crust cruising) 30:00 [2] 3.0 mi (10:00 / mi) +30m 6:02 / km | |
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| running hills (with pack) 15:00 [3] 1.5 mi (10:00 / mi) +110m 5:04 / km | |
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| classic skiing warm up/down (waxless w/ Allison) 50:00 [2] 6 km (8:20 / km) +100m 7:42 / km | |
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| walking warm up/down 35:00 [1] 1.5 mi (23:20 / mi) | |
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Sunday Mar 16 |
| running warm up/down 40:00 [2] 3.5 mi (11:25 / mi) +110m 6:28 / km | |
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| running race (time trial) 19:05 [5] 3.0 mi (6:21 / mi) +40m 3:48 / km vdot: 50.4 | |
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| Road had much black ice in middle and snow on edge, not the best
for high speed running. |
| mtn. biking warm up/down (mostly paved roads) 55:00 [2] 7.0 mi (7:51 / mi) +140m 4:36 / km | |
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| mtn. biking tempo (paved roads) 45:00 [3] 7.0 mi (6:26 / mi) +110m 3:49 / km | |
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