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Training Log Archive: spinner

In the 7 days ending Jan 29, 2017:

activity # timemileskm+m
  XC Skiing - Skate3 4:13:00 18.2(13:54) 29.3(8:38) 74
  XC Skiing - Classic2 3:15:53 24.03(8:09) 38.68(5:04) 804
  Cycling - Stationary3 2:18:00
  Running1 1:05:00 5.53(11:45) 8.9(7:18) 1
  Core Strength1 15:00
  Total10 11:06:53 47.77 76.87 879

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MoTuWeThFrSaSu

Sunday Jan 29, 2017 #

2 PM

XC Skiing - Classic 1:35:00 intensity: (12:00 @1) + (42:04 @2) + (38:05 @3) + (2:51 @4) 18.69 km (5:05 / km) +403m 4:35 / km
ahr:155 max:180

Asticou to MacKenzie-King with Riel. #5 and #15 on the way up. #7, parkway and #5 on the way back.

Saturday Jan 28, 2017 #

9 AM

XC Skiing - Classic 1:40:53 intensity: (18:00 @1) + (51:34 @2) + (25:17 @3) + (6:02 @4) 19.99 km (5:03 / km) +401m 4:35 / km
ahr:152 max:183

Asticou to #15 and Gatineau Parkway junction with Jeff.

Friday Jan 27, 2017 #

8 PM

Cycling - Stationary 1:00:00 intensity: (34:58 @1) + (21:43 @2) + (3:19 @3)
ahr:138 max:161

Thursday Jan 26, 2017 #

7 PM

Cycling - Stationary 40:00 intensity: (30:00 @1) + (10:00 @2)

8 PM

Core Strength 15:00 [1]

Wednesday Jan 25, 2017 #

9 AM

XC Skiing - Skate (Crust Skiing) 1:30:00 [1] 9.38 km (9:36 / km) +35m 9:25 / km

Creek and fields with Finn and dad.
6 PM

Running 1:05:00 intensity: (18:00 @1) + (15:15 @2) + (10:51 @3) + (17:21 @4) + (3:33 @5) 8.9 km (7:18 / km) +1m 7:18 / km
shoes: Saucony Triumph 10

OOC running training.

Warm up
- 1800m loop
- 1200m of strides between light posts, repeating 1 on, 1 off, 2 on, 1 off.

Workout
- 2 sets of 600m, 1200m, 600m with 30s rec between each. 2min rec between sets. started to notice my achilles on the second 1200m.

Warm down
- walking then 2 x weaving through trees in the median. stretching between.

2:22
4:34
2:20
2:19
4:45
2:20

Tuesday Jan 24, 2017 #

2 PM

XC Skiing - Skate (Crust Skiing) 1:15:00 intensity: (1:00:00 @1) + (15:00 @2) 8.32 km (9:01 / km) +39m 8:49 / km

Fabulous crust ski on the creek and fields with Finn.
7 PM

Cycling - Stationary 38:00 intensity: (10:50 @1) + (13:04 @2) + (14:06 @3)

Monday Jan 23, 2017 #

11 AM

XC Skiing - Skate 1:28:00 [1] 11.6 km (7:35 / km)

Picking up flags from the ski-O at Wesley Clover. trails were super lumpy and icy from the freeze overnight, but the crust skiing on the fields was great.

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