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Training Log Archive: O Steve!

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  uphill treadmill hike1 1:20:09
  xc classic skiing1 1:13:34
  exercise bike1 1:00:43
  lateral ski machine1 33:35
  machine poling1 25:00
  weight training2 19:58
  Hike1 4:30
  Run1 4:30
  Total4 5:01:59

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MoTuWeThFrSaSu

Sunday Nov 26, 2017 #

xc classic skiing 1:13:34 [3]

First nordic ski....got back from North Carolina and saw that Elm Creek had 1K open....soooooooo. good time to get a first snow session....

my objectives were:

-brace up and see if my knee was going to be ok for skiing...
-get my ski legs back.

my knee was ok despite feeling it most of the time. It does make me feel tentative is certain situations....but it should be ok.

it took awhile to get my balance back....still some work to do but it should full comeback

No HR monitor but this was primarily a lower end tempo workout without really trying...

With snow available I should be able to prep for out events coming up this year.

Saturday Nov 25, 2017 #

uphill treadmill hike 1:20:09 [3]

7x 5 min @ 3.0 mph w/15% incline and 5 min recovery (3.0 mph @ 5% incline.....HR to 150 on intervals

weight training 9:29 [3]

15 x 18

Tuesday Nov 21, 2017 #

lateral ski machine 19:03 [3]
ahr:113

machine poling 12:30 [3]

50 x 5 on 2:30...45 lbs.

Working on upper body and specifically double poling strength for skiing....

lateral ski machine 14:32 [3]
ahr:118

machine poling 12:30 [3]
ahr:118

5 x 50 on 2:30 ...45lbs

weight training 10:29 [3]
ahr:118

Run 4:30 [3]

3.0 mph to 6.0 mph...

increasing every :30 .2 mph.....

Hr went from appx 120 to 157 ....135 HRA for 9:000 segment....

testing knee at 10:00/ mile on a flat treadmill.....suspect results.....the pounding was hard on my unstable knee and it caused a concern about how fast I can run on a flat surface and preserve whats left of my knee....very weary/tight the next day.....and it was just for a few minutes of running.

Hike 4:30 [3]

hike part of 9:00 increase to run segment...

Monday Nov 20, 2017 #

exercise bike 1:00:43 [3]
ahr:109

recovery....

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