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Training Log Archive: Rsbrun

In the 7 days ending Feb 27, 2011:

activity # timemileskm+ft
  XC Skiing (skate)2 3:46:08 35.73(6:20) 57.5(3:56)
  Swimming2 1:15:00
  Cycling & Spin2 1:05:00
  Running1 24:48 3.1(8:00) 4.99(4:58)
  Total6 6:30:56 38.83 62.49

» now

Sunday Feb 27, 2011 #

Cycling & Spin (Cadence 90-100rpm y12) 30:00 [2]

Part of a brick workout, directly to treadmill for a 5K. 3 mile walk with Janet in the freezing cold this AM before the Y ...brrrrr. Overalll a good day to work the lactic acid out.

Running (Treadmill y12) 24:48 [3] 3.1 mi (8:00 / mi)

Not too bad post-Birkie. Started at 9:15 mm and increased speed every 1/4 - 1/2 untill at 7:30 mim to ave 8:00 overall. worked on a goal cadence of 100 strides per minute.

Saturday Feb 26, 2011 #

XC Skiing (skate) race (Birkie #24) 3:06:08 [5] 50.0 km (3:43 / km)

18 total days on skis since November, 4 long skis (40K+), able to cover my long ski training pace..not much more, had nothing on the climbs. With the cold and slow snow after 00, still a pretty big effort considering I was only able to get 1/3 of the K's I normally do before the Birkie.

Started off of the back 1st wave and just skied, nothing special, had a fun day even with the cold. Skis slowed lots after 00 and really slowed when the it started to snow. Skied smart and looked for the groomer tracks and icy tracks to save energy. Wax slightly off, Swix Arctic Blue, slower than average / those around me. Start green, (metal scraped) would have been the hot set-up. My guess was a 0-5 degree start warming, not -17, the temp on the drive to Telemark. Actual snow temp at depth, at the start -15F ( from a wax tech).

Very pleased and suprised by my time considering everything that led up to the Birkie this year. Sort of a melancholy event for me too, lost the Scandinavian matriarch of the family in January that spent lots of years at the race.

Friday Feb 25, 2011 #

Swimming (2 1/4 mile sets w/rest ) 30:00 [2]

Very very relaxed set of 2 1/4's to work the kinks out for the Birkie. Ultra-slow swim. y11

Thursday Feb 24, 2011 #

XC Skiing (skate) (SMF ice & twigs y10) 40:00 [2] 7.5 km (5:20 / km)

The ice got me going in a hurry, the twigs ... stopped me in a hurry too! Real snow will feel good on Saturday.

Wednesday Feb 23, 2011 #

Swimming (w/up c/d one mile y9) 45:00 [3]

One mile, non-stop, no flip turns, too lazy tonight!

Tuesday Feb 22, 2011 #

Cycling & Spin (110-115rpm avg y8) 35:00 [2]

TT work:
deux roues
quarante-deux rais
et la

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