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Training Log Archive: Treb

In the 30 days ending Nov 30, 2017:

activity	#	time	miles		km		+m
XC Skiing	8	10:18:51	51.27	(12:04)	82.51	(7:30)	1114
Running on Paths	8	3:55:29	22.21	(10:36)	35.74	(6:35)	793
Running Road	3	1:32:00	10.38	(8:52)	16.71	(5:30)	190
Circuits	1	51:09	2.67	(19:10)	4.29	(11:55)	39
Total	20	16:37:29	86.53	(11:32)	139.25	(7:10)	2135

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Thursday Nov 30, 2017 #

6 AM

Running on Paths warm up/down 34:04 [2] 4.09 km (8:19 / km) +95m 7:27 / km
shoes: Asis Hyper Speed 2

Morning run with some drills at the end.

9 AM

XC Skiing (Classic) 1:34:32 14.42 km (6:33 / km) +188m 6:09 / km
ahr:146 max:181

A long slow classic. Nice route, unfortunately there was a head wind and snow drifting in the tracks, which made it a bit less enjoyable.

XC Skiing (Classic) 1:16:53 8.71 km (8:50 / km) +163m 8:04 / km
ahr:142 max:173

Classic technique training at the stadium, with some hill intervals at the end.

3 PM

XC Skiing (Skate) 37:00 2.79 km (13:17 / km) +18m 12:52 / km
ahr:130 max:164

A few loops of the range.

Wednesday Nov 29, 2017 #

6 AM

Running on Paths 20:33 [2] 1.97 km (10:27 / km) +66m 8:57 / km
ahr:140 max:162 shoes: Asis Hyper Speed 2

Morning run, followed by a drills session.

9 AM

XC Skiing (Classic) 1:06:12 9.21 km (7:11 / km) +130m 6:43 / km
ahr:147 max:182

First classic session. Some technique stuff and then a short ski. Short hard effort at the end.

12 PM

XC Skiing 27:10 4.64 km (5:51 / km) +107m 5:15 / km
ahr:148 max:171

Warm up for the second classic session.

XC Skiing 55:34 5.06 km (10:59 / km) +20m 10:46 / km
ahr:131 max:168

Second session. Mostly technique of the flat and then on a shallow incline.

Tuesday Nov 28, 2017 #

6 AM

Running on Paths 22:08 [2] 3.21 km (6:54 / km) +91m 6:03 / km
ahr:151 max:161 shoes: Asis Hyper Speed 2

Morning jog.

9 AM

XC Skiing (Skate) 59:41 [4] 14.29 km (4:11 / km) +203m 3:54 / km
ahr:167 max:182

Morning Skate session, several laps of a 3k loop. One lap without poles, which worked the legs horribly.

12 PM

XC Skiing (Skate) 58:11 [3] 7.87 km (7:24 / km) +73m 7:04 / km
ahr:150 max:185

Skate skills session with some hills afterwards.

Monday Nov 27, 2017 #

6 AM

Running on Paths 9:46 [2] 1.38 km (7:04 / km) +36m 6:16 / km
shoes: Asis Hyper Speed 2

9 AM

XC Skiing 1:11:07 [3] 10.44 km (6:49 / km) +63m 6:37 / km
ahr:146 max:181

First session back skiing. Skate, took a little while to get it back, but seemed to be going fairly well by the end.

12 PM

XC Skiing (Skate) 1:12:31 [3] 5.09 km (14:16 / km) +148m 12:27 / km
ahr:143 max:174

Second session, more skills and technique this time on a hill.

Sunday Nov 26, 2017 #

8 AM

Running Road 35:11 [3] 6.53 km (5:23 / km) +20m 5:18 / km

Been on exercise for the last few weeks, this was my first run back.

Wednesday Nov 15, 2017 #

3 PM

Running Road 27:36 [3] 5.06 km (5:27 / km) +92m 5:00 / km
ahr:144 max:163

Saturday Nov 4, 2017 #

8 PM

Running Road 29:13 [2] 5.12 km (5:42 / km) +78m 5:18 / km
ahr:134 max:150

Run out of Westdown.

Friday Nov 3, 2017 #

6 AM

Running on Paths 29:22 [2] 3.51 km (8:23 / km) +71m 7:36 / km
ahr:125 max:173

Thursday Nov 2, 2017 #

6 AM

Circuits 51:09 [5] 4.29 km (11:55 / km) +39m 11:24 / km
ahr:145 max:185

Sqn circuit. 10 Burpees, 20 Press ups, 30 Squats, 200m run x10.

7 PM

Running on Paths 37:21 [3] 6.73 km (5:33 / km) +121m 5:06 / km
ahr:139 max:151

Wednesday Nov 1, 2017 #

6 AM

Running on Paths 40:07 [2] 6.93 km (5:47 / km) +125m 5:19 / km
ahr:134 max:153

Sqn PT so early run on to the area.

6 PM

Running on Paths warm up/down 9:26 [1] 1.86 km (5:05 / km) +32m 4:41 / km
ahr:136 max:152

Jog out of camp and to the bottom of a suitable hill.

Running on Paths hills 22:45 [4] 4.49 km (5:04 / km) +124m 4:27 / km
ahr:154 max:170

15 Hill intervals on a hill out side Westdown jog back recovery.

Running on Paths 9:57 [1] 1.58 km (6:17 / km) +32m 5:42 / km
ahr:136 max:153

Warm down

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