Training Log Archive: spinner

In the 7 days ending Feb 23, 2016:

1:59

0:00

4 PM

Running 43:00 8.5 km (5:04 / km) +105m 4:46 / km
ahr:165 max:186 shoes: Asics GEL-FujiRacer 3

Around town. 2x1km in the middle.

3:47
3:30

8 PM

Strength 10:00 [2]

Push-ups 10x10

8 PM

Running 31:00 6.7 km (4:38 / km) +77m 4:23 / km
ahr:164 max:172 shoes: Asics GEL-FujiRacer 3

9 PM

Core Strength 15:00 [1]

10 AM

XC Skiing - Skate (Classic) 1:59:11 21.51 km (5:32 / km) +428m 5:02 / km
ahr:157 max:183

Did the triangle loop around Lac Philippe starting from P17 with Riel. glide was bad and grip was very iffy. did 3x10min Z3 in the middle.

8 PM

Cycling - Stationary 55:00

Core Strength 15:00 [2]

5 PM

XC Skiing - Skate (Classic) 56:29 7.78 km (7:16 / km) +52m 7:02 / km
ahr:134 max:166

At Corkstown. the snow was nice but the tracks were very soft.

6 PM

Running intervals 56:25 9.46 km (5:58 / km) +54m 5:48 / km
ahr:162 max:184 shoes: Asics GEL-FujiRacer 3

10min of short continuous hill repeats, 1km, 10min of slightly longer hill repeats, 1km. streets were still mostly snow covered.

4:06
3:57

9 PM

Core Strength 15:00 [2]

1 PM

Running long 1:51:26 20.11 km (5:32 / km) +125m 5:22 / km
ahr:158 max:175 shoes: Saucony Fastwitch 6