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Training Log Archive: kensr

In the 1 days ending Jan 2, 2018:

activity	#	time	miles		km		+m	load
Classic Ski	1	1:30:00	4.97	(18:06)	8.0	(11:15)	25	270.0
Skate Ski	1	51:22	3.39	(15:09)	5.46	(9:25)	133	154.1
Strength	1	20:00						60.0
Stretching	1	7:00
Total	4	2:48:22	8.36		13.46		158	484.1
[1-5]	3	2:41:22

2:48

0:00

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Tuesday Jan 2, 2018 #

7 AM

Stretching 7:00 [0]

11 AM

Classic Ski 1:30:00 [3] 8.0 km (11:15 / km) +25m 11:05 / km

Waited until it got to -10 from -20F and then back to the rail trail and cut tracks to the end. Then did 2 full laps on a pretty good track.
Old Rode Green kick okay.

12 PM

Strength (Rec center) 20:00 [3]

Balance
Squats w/25# kettleball
Ab roll: 5 full length, 25 on knees
Pull ups 10
Back extensions
Lunges

4 PM

Skate Ski (Kingdom Valley) 51:22 [3] 5.46 km (9:25 / km) +133m 8:23 / km
shoes: Madshus 5 stiff blue grind

Around the trails. Snow firming up and getting better. Temp up into double digits.

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