Training Log Archive: spinnerIn the 7 days ending Feb 19, 2017:
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Sunday Feb 19, 2017 #
Cycling - Stationary 48:00
ahr:156 max:175
3 sets of 7.5min at tempo. each set was 2min, 15s sprint, 2min, 30s sprint, 2min, 45s sprint. 3min recovery between each set. finished with a 2min tempo then 1min max effort.
Strength 10:00 [1]
Saturday Feb 18, 2017 #
10 AM
XC Skiing - Classic 1:26:02 14.42 km (5:58 / km) +208m 5:34 / km
ahr:120 max:180
P9 to Champlain Lookout with stops to watch some of the Loppet.
Friday Feb 17, 2017 #
1 PM
XC Skiing - Classic 1:29:23 17.19 km (5:12 / km) +65m 5:06 / km
ahr:150 max:186
At the Forest Lea trails near Pembroke. nice trails and conditions. some of the trails weren't groomed so there was some backcountry-like skiing involved.
Thursday Feb 16, 2017 #
11 AM
Strength (Snow Shoveling) 30:00 [1]
3 PM
XC Skiing - Skate 1:24:49 19.17 km (4:25 / km) +149m 4:16 / km
ahr:153 max:175
At Fitzroy.
Wednesday Feb 15, 2017 #
6 PM
Ice Skating 1:23:20 [1] 15.14 km (5:30 / km)
Rideau Canal Skate-O from Dows Lake pavilion. Ice was in good shape but covered in a bit of snow.
Tuesday Feb 14, 2017 #
3 PM
XC Skiing - Skate 1:00:00 10.68 km (5:37 / km) +73m 5:26 / km
ahr:135 max:162
At Corkstown. soft conditions due to the recent dump of snow.
Monday Feb 13, 2017 #
Strength (Snow Shoveling) 30:00 [1]
7 PM
Cycling - Stationary 1:00:00
ahr:154 max:176
5min w/u
7 x 3min even effort, decreasing cadence each 3min
4min rec
6 x 4min even effort, increasing cadence each 4min
1 x 1min max effort
5min w/d
7 x 3min even effort, decreasing cadence each 3min
4min rec
6 x 4min even effort, increasing cadence each 4min
1 x 1min max effort
5min w/d