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Training Log Archive: jima

In the 31 days ending Mar 31, 2016:

activity # timemileskm+m
  Run6 4:05:50 16.43(14:57) 26.45(9:18) 748
  Run / hike1 1:41:43 5.49(18:31) 8.84(11:30) 398
  Ski-O1 54:30 5.71(9:33) 9.18(5:56) 226
  XC Ski - Skate2 53:17 6.31(8:27) 10.16(5:15) 12616 /18c88%
  Total10 7:35:20 33.95(13:25) 54.63(8:20) 149916 /18c88%
  [1-5]10 7:19:18

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Sunday Mar 27, 2016 #

8 AM

Run 29:16 intensity: (6 @0) + (7:15 @1) + (14:33 @2) + (7:14 @3) + (8 @4) 3.59 km (8:10 / km) +52m 7:36 / km
ahr:135 max:157 shoes: Inov-8 X-Talon 212 - Blue/Oran

Wake-up run at Ahern

Tuesday Mar 22, 2016 #

5 PM

Run intervals 39:26 intensity: (29 @0) + (9:01 @1) + (23:18 @2) + (6:38 @3) 3.88 km (10:11 / km) +141m 8:37 / km
ahr:132 max:154 shoes: Inov8 X-Talon 212s

Ski tow hill repeats at RV Farms - upper half after the first one

Monday Mar 21, 2016 #

6 PM

Run 46:44 intensity: (3:17 @0) + (11:10 @1) + (21:31 @2) + (9:50 @3) + (56 @4) 5.47 km (8:33 / km) +132m 7:38 / km
ahr:132 max:163 shoes: Inov-8 Roclite 315

Easy run at Gunstock, with a few pushes on some hills to break things up.

Variable remaining snow cover, 2/3 of the stadium looks skiable, some short trail segments as well. 2" of fresh on top in shaded areas, bare ground elsewhere. Not much mud, mostly hardened up. Some significant heaving on some sections, will be fun when it thaws.

Saturday Mar 19, 2016 #

11 AM

Run / hike hills 1:41:43 intensity: (4:28 @0) + (42:17 @1) + (49:34 @2) + (5:13 @3) + (11 @4) 8.84 km (11:30 / km) +398m 9:23 / km
ahr:128 max:162 shoes: Inov-8 Roclite 315

Gilford Elem, up lower Blue then upper Benjamin Weeks trail, over to the Rowe towers, then down the upper Blue and lower B Weeks trails. Added the GES Nature Trail loop at the end. Mud in many places, mostly with a thin layer of crispy on top with the dip in temps last night.

Thursday Mar 17, 2016 #

5 PM

Run 38:20 intensity: (3:20 @0) + (2:56 @1) + (13:01 @2) + (18:36 @3) + (27 @4) 4.12 km (9:18 / km) +149m 7:52 / km
ahr:138 max:156 shoes: Inov-8 Roclite 315

Back to Chemung for the first time in a long time. Nice single track, calm and peaceful, except when the wheezing, getting-back-into-shape fat guy comes clomping by.

Wednesday Mar 16, 2016 #

6 PM

Run 48:14 intensity: (28 @0) + (2:08 @1) + (15:13 @2) + (30:25 @3) 5.07 km (9:31 / km) +156m 8:15 / km
ahr:142 max:152 shoes: Inov-8 OROC 280

Evening run at RV Farms - checking some mtn bike trails, I think these are all ones that were here last year.

Some nice complex terrain.

Saturday Mar 12, 2016 #

12 PM

Ski-O race 54:30 [4] 9.18 km (5:56 / km) +226m 5:17 / km
shoes: '03 Yellow Fischer Skating

Post-race run on the Green course
A few bobbles - maybe 400-500 m extra distance total. Not much power in the engine for the steep or long uphills.

Friday Mar 11, 2016 #

Event: North American and US SkiO Championships
 
4 PM

XC Ski - Skate 22:19 [3] **** 3.68 km (6:04 / km) +85m 5:26 / km
spiked:16/18c shoes: '03 Yellow Fischer Skating

Post-running the Red Sprint Ski-O champs course
Just below race pace effort for much of it - feeling lack of fitness and general sluggishness on a few of the uphills.
One big mistake on third to last control - I think I looped back around to the left, when i should have looped right at the crossover.

Looks like I didn't hit stop on my watch - time and distance adjusted from gps track.

Sunday Mar 6, 2016 #

8 AM

Run 43:50 intensity: (1:10 @0) + (10:20 @1) + (31:00 @2) + (1:20 @3) 4.33 km (10:08 / km) +119m 8:54 / km
ahr:130 max:147

RV Farms run

Thursday Mar 3, 2016 #

5 PM

XC Ski - Skate 30:58 intensity: (2:44 @0) + (1:12 @1) + (12:30 @2) + (14:32 @3) 6.48 km (4:47 / km) +41m 4:38 / km
ahr:130 max:152 shoes: '10 Salomon Equipe 8 Skate Ski

Hard and fast conditions - ice chips over a bed of ice.

Started without much energy, ended pretty much the same way. Glad I got out anyways.

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