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Training Log Archive: BP

In the 7 days ending Feb 10:

activity # timemileskm+m
  xc ski3 1:54:00 11.53(9:53) 18.55(6:09) 225
  Strength1 1:10:00 1.12(1:02:35) 1.8(38:53)
  Snowshoe2 49:00 2.86(17:09) 4.6(10:39) 100
  Jogging1 25:00 2.49(10:04) 4.0(6:15)
  Total7 4:18:00 17.99(14:21) 28.95(8:55) 325

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Saturday Feb 10 #

Snowshoe 22:00 intensity: (11:00 @1) + (11:00 @2) 2.0 km (11:00 / km) +50m 9:47 / km
ahr:118

Quiet day, a bit of fresh air.

Friday Feb 9 #

xc ski (Classic) 31:00 intensity: (4:00 @1) + (15:00 @2) + (12:00 @3) 5.0 km (6:12 / km) +50m 5:54 / km
ahr:120

Track grooming still pretty good.

Thursday Feb 8 #

Snowshoe warm up/down (Woods) 27:00 intensity: (23:00 @1) + (4:00 @2) 2.6 km (10:23 / km) +50m 9:28 / km
ahr:109

Recovery z1 effort. Not too cold out.

Wednesday Feb 7 #

Strength 1:10:00 [3] 1.8 km (38:53 / km)

Warm up: ABCs, dynamic stretching and 2 40m build ups

Program
4x6 DL bar (135#)
2x20 High row cable (50#)
4x12 steps ups 2x14kg KB 18"
Chest press 4x6 (2x40#)
Hamstring march 4x12 (2x 25#)
Lat pulldown 2x20 (55#)
10 mins conditioning 30 sec on 30 sec rest alt KB swings (16kg) with L sit on box

Tuesday Feb 6 #

Jogging intervals (Indoor gym) 25:00 intensity: (4:00 @1) + (6:00 @2) + (9:30 @3) + (4:00 @4) + (1:30 @5) 4.0 km (6:15 / km)
ahr:134 max:164

10 mins warm up then 5x1 hard with 1 min walk recovery then 2x80m build ups. 4 mins cool down

Monday Feb 5 #

xc ski (Classic) 35:00 intensity: (10:00 @1) + (20:00 @2) + (5:00 @3) 5.75 km (6:05 / km) +70m 5:44 / km

Sunny and balmy 14F. Trail grooming at French is excellent.

Sunday Feb 4 #

xc ski (Classic) 48:00 intensity: (24:00 @1) + (16:00 @2) + (8:00 @3) 7.8 km (6:09 / km) +105m 5:46 / km
ahr:118

Fresh grooming and classic tracks at French. First time skiing since Jan 2014 (for a variety of reasons). Cold at 0F, but had the right clothes on (2 layers of everything) so neither sweaty nor cold. Mellow ski for the most part, but found my ski legs are still pretty good.

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