Training Log Archive: sagethrasher

In the 7 days ending Dec 26, 2010:

activity

time

miles

+ft

nordic ski

7:46:00

32.31

52.0

gym

45:00

ensaimada

45:00

Total

9:16:00

32.31

52.0

3:00

0:00

nordic ski 33:00 [3] 10.0 km (3:18 / km)

3 x 11 min lv 3 intervals

nordic ski 1:04:00 [1]

w/u, c/d prairie creek

nordic ski 3:00:00 [1] 32.0 km (5:38 / km)

murph <--> p.c. lv. 1.

Note

migraine LS. f***!!!!!!!!!!!!!

nordic ski 1:20:00 [1]

w/u, c/d and in between intervals

nordic ski 22:00 [4]

7 x 3+ min intervals @ lake creek/rolling
175, 173, 175, 171, 171, 170, 172

gym 45:00 [1]

15 min treadmill w/u
30 minutes ski erg. av. 45 watts
stretching/core

nordic ski 36:00 [5]

12 x 30 sec intervals; 1.5 minutes rest
3 sets dp, diag, kdp

nordic ski 51:00 [1] 10.0 km (5:06 / km)

30 minute lv 1 w/u
20 minute c/d

ensaimada 45:00 [1]