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Training Log Archive: Le Manchot

In the 7 days ending Jan 7, 2017:

activity # timemileskm+m
  Nordic Skiing6 9:09:00 64.62(8:30) 104.0(5:17) 1482
  strength5 3:00:00
  active recovery5 2:45:00 16.78(9:50) 27.0(6:07) 314
  Nordic Intervals1 1:55:00 14.29(8:03) 23.0(5:00) 407
  Total7 16:49:00 95.69 154.0 2203
averages - rhr:35

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Saturday Jan 7, 2017 #

Nordic Skiing 2:15:00 [5] 27.0 km (5:00 / km) +302m 4:44 / km
ahr:118 max:163 rhr:35

w/u... SnowMaker Race... c/d
TE = 2.1 (3.1)
RI = 20h

Friday Jan 6, 2017 #

active recovery 30:00 [3] 5.0 km (6:00 / km) +60m 5:40 / km

Nordic Skiing 1:17:00 [3] 15.0 km (5:08 / km) +211m 4:48 / km
ahr:108 max:141 rhr:35

super cold again
TE = 2.5
RI = 14h

Thursday Jan 5, 2017 #

Nordic Skiing 1:10:00 [3] 10.0 km (7:00 / km) +190m 6:24 / km
ahr:99 max:134 rhr:35

super cold super slow
TE = 2.1
RI = 13h

strength 1:05:00 [3]

active recovery 30:00 [3] 5.0 km (6:00 / km) +60m 5:40 / km

Wednesday Jan 4, 2017 #

strength 15:00 [3]

Nordic Skiing 1:42:00 [3] 20.0 km (5:06 / km) +292m 4:45 / km
ahr:104 max:134 rhr:35

easy ski at SV
TE = 3.0
RI = 20h

active recovery 45:00 [3] 7.0 km (6:26 / km) +74m 6:06 / km

Tuesday Jan 3, 2017 #

strength 15:00 [3]

Nordic Intervals 1:55:00 [5] 23.0 km (5:00 / km) +407m 4:36 / km
ahr:122 max:152 rhr:35

LT intervals on Prairie... 4 X (8min @ Z4 on 4 min rest)...
TE = 2.9 (4.7)
RI = 26h

active recovery 30:00 [3] 5.0 km (6:00 / km) +60m 5:40 / km

Monday Jan 2, 2017 #

active recovery 30:00 [3] 5.0 km (6:00 / km) +60m 5:40 / km

Nordic Skiing 55:00 [3] 12.0 km (4:35 / km) +188m 4:15 / km
ahr:112 max:143 rhr:36

easy ski at SV
TE = 2.2

strength 1:05:00 [3]

Sunday Jan 1, 2017 #

Nordic Skiing 1:50:00 [3] 20.0 km (5:30 / km) +299m 5:07 / km
ahr:108 max:147 rhr:35

easy ski... SV Nordic in -4F conditions... end of recovery week
TE = 2.3
RI = 13h

strength 20:00 [3]

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