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Training Log: Rhombus

In the last 7 days:

activity # timemileskm+m
  Running2 1:59:38 12.16(9:50) 19.57(6:07) 27
  Skate Nordic Skiing2 1:53:55 14.87(7:40) 23.93(4:46) 201
  Classic Nordic Skiing1 48:38 7.59(6:25) 12.21(3:59) 11
  Mental2 20:00
  Total7 5:02:11 34.62 55.71 238
  [1-5]5 4:38:40
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Thursday Jan 17 #

Note

Updated my HR zones
2 PM

Skate Nordic Skiing warm up/down 17:10 intensity: (9:34 @1) + (6:32 @2) + (1:04 @3) 4.14 km (4:09 / km) +8m 4:06 / km
ahr:144 max:172 shoes: Fischer CRS Skate (Black)

Skate Nordic Skiing intervals 31:56 intensity: (19:00 @1) + (6:47 @2) + (6:09 @3) 4.55 km (7:01 / km) +8m 6:57 / km
ahr:147 max:178 shoes: Fischer CRS Skate (Black)

6 x 2 min Z4 + 4 min rec Didn't feel to great and was getting prettyyy cold between reps :/

Skate Nordic Skiing warm up/down 4:24 intensity: (1:26 @1) + (2:58 @2) 1.07 km (4:07 / km) +10m 3:56 / km
ahr:160 max:168 shoes: Fischer CRS Skate (Black)

I was already cooled enough

Wednesday Jan 16 #

10 AM

Running (Road) 1:00:00 intensity: (29:42 @1) + (30:03 @2) + (15 @3) 12.21 km (4:55 / km) +27m 4:52 / km
ahr:158 max:170 shoes: Saucony Koa ST

Look at that watch stopping accuracy
9 PM

Mental (Meditation) 10:00 [0]

Tuesday Jan 15 #

9 AM

Classic Nordic Skiing warm up/down 11:08 intensity: (10:57 @1) + (11 @2) 2.81 km (3:57 / km) +11m 3:53 / km
ahr:148 max:160 shoes: Fischer RCS Carbonlite Classic

Classic Nordic Skiing 27:00 intensity: (19:24 @1) + (7:29 @2) + (7 @3) 6.89 km (3:55 / km)
ahr:154 max:171 shoes: Fischer RCS Carbonlite Classic

12 x 15s overspeeds with 2 min cruising between

Classic Nordic Skiing warm up/down 10:30 [1] 2.5 km (4:12 / km)
ahr:143 max:157 shoes: Fischer RCS Carbonlite Classic

10 PM

Mental (Meditiation) 10:00 [0]

Monday Jan 14 #

8 PM

Running warm up/down (Track) 25:14 intensity: (3:31 @0) + (10:32 @1) + (6:00 @2) + (5:11 @3) 2.91 km (8:40 / km)
ahr:143 max:179 shoes: Nike Odyssey React

Running intervals (Track) 34:24 intensity: (22:07 @1) + (54 @2) + (1:44 @3) + (6:59 @4) + (2:40 @5) 4.45 km (7:44 / km)
ahr:153 max:192 shoes: Nike Zoom Rival D 9

2 x mile with full recovery. Tried out my spikes that I bought like 3 years ago but never used. Wow these are fast!!!

Sunday Jan 13 #

8 AM

Skate Nordic Skiing warm up/down 21:01 intensity: (12:52 @1) + (7:20 @2) + (49 @3) 3.95 km (5:19 / km) +115m 4:39 / km
ahr:146 max:173 shoes: Fischer RCS Skate (Green)

Skate Nordic Skiing warm up/down 28:00 intensity: (13:10 @1) + (6:37 @2) + (8:13 @3) 6.32 km (4:26 / km) +50m 4:16 / km
ahr:156 max:179 shoes: Fischer RCS Skate (Green)

A very cold 4x4

Skate Nordic Skiing warm up/down 11:24 intensity: (4:40 @1) + (2:32 @2) + (4:12 @3) 3.9 km (2:55 / km) +10m 2:53 / km
ahr:161 max:178 shoes: Fischer RCS Skate (Green)

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Recent Weeks:

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Training hours by intensity
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13
Jan 20
Jan 13
Jan 6
Dec 30, 2018
Dec 23, 2018

Week
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Training hours by activity
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13
Jan 20
Jan 13
Jan 6
Dec 30, 2018
Dec 23, 2018

Week
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Training kilometers by activity
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150
Jan 20
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Jan 6
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