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Training Log Archive: redrider

In the 7 days ending Jan 17, 2016:

activity	#	time	miles		km		+m
Skiing	5	3:56:00	30.32	(7:47)	48.8	(4:50)	402
Running	3	1:50:00	13.48	(8:09)	21.7	(5:04)
Trail running	2	1:32:00	9.57	(9:37)	15.4	(5:58)	136
Strength	3	1:05:00
Cycling	1	1:00:00	16.78	(3:35)	27.0	(2:13)
Swimming	1	30:00
Total	12	9:53:00	70.15		112.9		538

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Sunday Jan 17, 2016 #

10 AM

Skiing long 1:40:00 [2] 20.0 km (5:00 / km) +179m 4:47 / km
ahr:146 max:164

classic xc skiing in Bisslinge. only -12C and sunshine!

4 PM

Skiing (classic) 42:00 [3] 8.3 km (5:04 / km) +60m 4:53 / km
ahr:150 max:165

testing my new Redster Skintecs. worked fine! :)

Saturday Jan 16, 2016 #

9 AM

Cycling (spinning) 1:00:00 [2] 27.0 km (2:13 / km)
ahr:124 max:146

Running (treadmill) 30:00 [2] 5.5 km (5:27 / km)
ahr:143 max:153

5 PM

Strength (circuit ) 15:00 [2]

Friday Jan 15, 2016 #

11 AM

Running tempo 40:00 [4] 8.2 km (4:53 / km)
ahr:161 max:181

10min warm up at 5:30 min/km, then 20min tempo at 4:26-4:15 min/km, and 10min warm down at 5:30 min/km.

6 PM

Swimming (aqua running) 30:00 [3]

deep-water running including 10x1min intervals with 1min recoveries

Thursday Jan 14, 2016 #

11 AM

Skiing 40:00 [3] 8.0 km (5:00 / km) +64m 4:48 / km
ahr:145 max:160

Classic cross country skiing in Bisslinge. Much better tracks than in previous tries but so cold that I couldn't feel my toes after half an hour. Otherwise I would have stayed longer..

4 PM

Trail running 48:00 [2] 8.7 km (5:31 / km) +81m 5:16 / km

Freezing run in the moonlight. Not getting any warmer...

Strength (circuit ) 20:00 [2]

Wednesday Jan 13, 2016 #

10 AM

Running intervals 40:00 [5] 8.0 km (5:00 / km)
ahr:163 max:187

10min warm up (10kph) + 5x3min intervals at 15kph (4:00) with 2min jog recoveries (10kph) + 5min warm down (11kph). total distance 8km.

7 PM

Trail running 44:00 [2] 6.7 km (6:34 / km) +55m 6:18 / km
ahr:143 max:151

running in the snow on small paths with a head torch. good fun but hard work!

Tuesday Jan 12, 2016 #

Skiing (skate) 28:00 [3] 7.3 km (3:50 / km) +59m 3:41 / km
ahr:152 max:164

Ice-skating on skies today. Not good, had to lean feet hard inward and push on the edge of the ski to get a grip on the ice, which meant pressing ankle against the ski boot. Pain in the malleolus was soon back again. Oh crap :( Had hoped to be able to do a longer session with some speed work...

Strength (circuit ) 30:00 [2]

Monday Jan 11, 2016 #

10 AM

Skiing 26:00 [3] 5.2 km (5:00 / km) +40m 4:49 / km
ahr:152 max:165

Skating in the rain in Täby... Supposed to do an easy session but it was hard work to get anywhere!

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