In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||XC Skiing||2|| 4:54:29|| 23.84||(12:21)|| 38.36||(7:41)|| 595|
| ||S&C||3|| 1:00:00|
| ||Road Running||1|| 59:42|| 7.72||(7:44)|| 12.42||(4:48)|| 100|
| ||Treadmill||1|| 30:00|
| ||Intervals||1|| 30:00|
| ||Trail||1|| 25:00|
| ||Warm up/down||1|| 20:00|
| ||Total||5|| 8:39:11|| 31.55|| 50.78|| 695|
Trail 25:00 
shoes: Mudclaws RED
Wee leg turnover through some rarely visited Potties terrain.
Intervals 30:00 
shoes: Mudclaw 300 Yellow
Deeside Runners - Aboyne Green
5 x 4/2
Grim before (legs from yesterday), grim during, better once done. Knew it would be a matter of grinding it out. Lived up to expectations perfectly. Done.
Usual w/u and w/d
Road Running 59:42  12.42 km (4:48 / km) +100m 4:37 / km
shoes: Hoka Blue/Yellow
Back to normal
Lovely morning and need to kick start some road work.
Round the Ballogie loop plus Home Farm, and an extra to and fro in the lane.
XC Skiing 1:02:00  7.34 km (8:27 / km) +107m 7:52 / km
Skate to Lauvåson.
Another great snow / weather day.
Bit apprehensive about skating to Lauvåson and back but needn’t have worried. Lovely conditions and at least on the way out had the energy. Skate 3 performed ok when not tired and skate 1 got better when I switched lead legs.
Skated with Michael, Paula and Robin mainly.
Waffle and hot chocolate at the cafe in Lauvåson at the top of that steep, nay mega steep hill.
XC Skiing 54:29  7.44 km (7:19 / km) +96m 6:53 / km
Back the way to Gålå.
Again with Paula, Robin and Michael.
Dreaded the final hill but even my skate 1 has improved so managed to skate 2/3 of it even though it was in 5 or 6 sections.
Really really top day again.
Got to be so pleased with how the skate week has gone. Four decent skate days with a 14.5k effort to finish. Brilliant snow, weather, tuition and company. Better still the skating is proper skating both skate 3 and skate 1. Plenty of ragged edges but hey, I wasn’t born Norwegian. :-)
Two good classic days too with a decent outcome from the critique of that too!
S&C 15:00 
XC Skiing 2:58:00  23.58 km (7:33 / km) +392m 6:58 / km
Too cold for skating today (-14 early on) so classiced around the very scenic "long red" via Årstulen and Lauvåsen with Robin, Paula and Michael.
Lovely weather, great snow and good company. Decent amount of substantial undulations and twists and turns to keep things interesting. Got my own back on the more proficient skaters today :-).
Note to self: several trips to non-nordic countries for xc skiing in recent years and each time there has been sub-standard snow conditions,, to put it politely. So after recent times in Beitostølen and Gålå, it's going to take quite a bit to tear me away from Norway in future.
Treadmill 30:00 
shoes: Pegasus 35
W/u 8 mins
6 x 2/1 at 12k/8k per HR.
W/d 5 mins
More keeping the running legs oiled.
all weeks |