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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: spinner

In the 7 days ending Mar 19, 2017:

activity # timemileskm+m
  XC Skiing - Classic3 5:19:55 41.26(7:45) 66.41(4:49) 1317
  Cycling - Stationary2 1:30:00
  Core Strength2 30:00
  Total5 7:19:55 41.26 66.41 1317

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MoTuWeThFrSaSu

Sunday Mar 19, 2017 #

2 PM

XC Skiing - Classic 3:05:00 intensity: (1:50:00 @1) + (1:00:00 @2) + (15:00 @3) 38.28 km (4:50 / km) +791m 4:23 / km

P7 to the Fire Tower. Tough conditions. Had great grip and glide in the shady spots, but the sunny spots were slushy with no grip or glide. Got a little better on the way back after it cooled down and the tracks froze a bit.
C • Quite a ski.....I always wo... 2

Friday Mar 17, 2017 #

6 PM

XC Skiing - Classic 40:50 intensity: (30:50 @1) + (10:00 @2) 7.8 km (5:14 / km) +93m 4:57 / km

In Quebec City after watching the world cup races. Skied the trails in the Plains of Abraham that weren't being used for the races.

Thursday Mar 16, 2017 #

2 PM

XC Skiing - Classic 1:34:05 intensity: (30:00 @1) + (40:00 @2) + (24:05 @3) 20.33 km (4:38 / km) +433m 4:11 / km

Asticou to MacKenzie-King. Great conditions with fresh snow and grooming.

Wednesday Mar 15, 2017 #

Cycling - Stationary 40:00 intensity: (10:00 @1) + (10:00 @2) + (15:00 @3) + (5:00 @4)

20min threshold at high cadence. 10sec surges every 2min.

Core Strength 15:00 [1]

Tuesday Mar 14, 2017 #

Cycling - Stationary 50:00 intensity: (10:00 @1) + (10:00 @2) + (30:00 @3)

26min at tempo with a 10sec sprint every 2min. 4min recovery then a 12min pyramid, each min alternating between increasing cadence, and increasing the gear.

Core Strength 15:00 [1]

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