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Training Log Archive: Treb

In the 31 days ending Dec 31, 2016:

activity # timemileskm+m
  XC Skiing51 50:53:48 302.07(10:07) 486.13(6:17) 9728
  Drills24 8:50:50 29.61(17:56) 47.65(11:08)
  Skiing (Downhill)2 3:21:45
  Running Road5 1:25:49 9.94(8:38) 16.0(5:22) 460
  Core/ Strength1 26:07 1.04(25:10) 1.67(15:38) 27
  Running on Paths1 15:34 1.14(13:37) 1.84(8:28) 45
  Total78 65:13:53 343.8 553.29 10260
  [1-5]76 61:52:08

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Saturday Dec 31, 2016 #

7 AM

Drills 23:20 [1] 2.0 km (11:40 / km)

10 AM

XC Skiing (Classic) 2:04:14 [3] 21.04 km (5:54 / km) +429m 5:22 / km

Final ski in Norway. Went for a long one from Skie. I managed to snap a pole at the 10km point which was slightly annoying and made the rest of the ski a little more difficult. I ended up just using my left hand side which was not fun.

Friday Dec 30, 2016 #

7 AM

Drills 24:23 [1] 2.0 km (12:12 / km)

8 AM

XC Skiing (Skate) 39:30 [3] 6.79 km (5:49 / km) +38m 5:40 / km

Ski out from the arena, there is a race going on today so there were hundreds of classic tracks which meant we had to change plans slightly. The ski out was a lot easier as the wind was with us after the turn around it was horrible.

XC Skiing intervals (Skate) 23:45 [4] 3.7 km (6:25 / km)

Skate technique intervals practising double dance up hill.

XC Skiing warm up/down (Skate) 16:49 [2] 2.88 km (5:50 / km) +12m 5:43 / km

Back up to the arena had to double pole most of the way so we didn't trash the race tracks.
11 AM

XC Skiing (Skate) 29:26 [2] 3.06 km (9:37 / km) +79m 8:31 / km

Some loops on the range, shooting was not so good.
5 PM

XC Skiing warm up/down 16:16 [1] 2.17 km (7:30 / km) +18m 7:12 / km

Warm at the ranges. Bit of a loop then some balance stuff.

XC Skiing hills 30:09 [5] 6.94 km (4:21 / km) +121m 4:00 / km

3 sets of 4 loops with one large and one small hill. Legs were dead by the end.

XC Skiing warm up/down (Skate) 26:48 [1] 3.09 km (8:40 / km) +44m 8:06 / km

Warm down with a loop and some drills.

Thursday Dec 29, 2016 #

7 AM

Drills 24:02 [1] 2.06 km (11:40 / km)

8 AM

XC Skiing (Classic) 1:13:21 [2] 13.46 km (5:27 / km) +216m 5:03 / km

Another chilled morning classic. Sane route as we did a few weeks ago to the top of a hill. The tracks were a lot better this time though which made the up hill a lot easier.
11 AM

XC Skiing 22:34 [2] 1.32 km (17:06 / km) +15m 16:11 / km

Intervals on the range.
5 PM

XC Skiing 59:30 [3] 6.15 km (9:40 / km) +93m 9:00 / km

Couple of laps on the track then some time playing handball followed by some sprints and a loop to finish.

Wednesday Dec 28, 2016 #

7 AM

Drills 23:34 [1] 2.09 km (11:17 / km)

Morning drills.
8 AM

XC Skiing (Classic) 1:09:59 [2] 11.81 km (5:56 / km) +141m 5:36 / km

Morning classic, did the normal loop from the arena. Forgot to start watch so about a k missing. Lovely morning and I was feeling quite good.
11 AM

XC Skiing (Skate) 45:22 [3] 5.57 km (8:09 / km) +140m 7:14 / km

Loops on the range, shooting was not particularly good, I think the final stand was my most successful shoot need to sort out my prone shooting.
5 PM

XC Skiing warm up/down 22:59 [1] 2.55 km (9:01 / km) +26m 8:35 / km

Warm up at the range.

XC Skiing intervals 25:30 [4] 5.83 km (4:22 / km) +101m 4:02 / km

Evening intervals, pretty much a fartlek session with 8 laps altering working on the hilly section and the flat section.

XC Skiing warm up/down 13:32 [1] 2.36 km (5:44 / km) +41m 5:17 / km

Tuesday Dec 27, 2016 #

9 AM

Drills warm up/down 20:40 [1] 1.73 km (11:57 / km)

5 PM

XC Skiing 14:57 [2] 3.45 km (4:20 / km) +74m 3:55 / km

Warm up around the lit track.

XC Skiing intervals (Skate) 22:31 [5] 3.78 km (5:57 / km) +54m 5:34 / km

Double dance intervals. 4 setsa fo 10x 15secs on 10off.

XC Skiing warm up/down (Skate) 27:07 [3] 4.65 km (5:50 / km) +95m 5:17 / km

Warm down with 6 hill intervals thrown in.

Sunday Dec 25, 2016 #

11 AM

Skiing (Downhill) 1:21:45 [0]

Christmas alpine slung with the guys. Went to the slopes near the cabin only a few routes so got a little tired of it quite quickly.
1 PM

XC Skiing (Classic) 1:52:45 [3] 22.33 km (5:03 / km) +357m 4:41 / km

Christmas nordic ski. Headed off while the guys were still on the slopes. Out the same way as Wednesday then took a right and ended up on a pretty much unused track for about 4k ended up on the loop we did the skate race on a couple of weeks ago so filed that all the way around and then headed back towards the cabin.
Really nice day with some awesome views, just cruising for most of it.

Saturday Dec 24, 2016 #

5 PM

Running Road 34:36 [2] 6.43 km (5:23 / km) +181m 4:43 / km

Evening run to loosen off the legs.

Friday Dec 23, 2016 #

8 AM

Drills 25:37 [1] 2.22 km (11:32 / km)

Standard morning drills
11 AM

XC Skiing warm up/down (Classic) 13:03 [2] 2.44 km (5:21 / km) +73m 4:39 / km

Warm up down the track a little bit and some stretching.

XC Skiing race 47:55 [5] 12.81 km (3:44 / km) +308m 3:20 / km

A pre Christmas race. Two laps the first on classic the second on skate. Went outo hard on the classic and got a lead until about half way around the lap where I had two falls on a down hill. Tired on the way back up the hill to the ski change chasing Harry. Started out OK on the skate and managed to take Harry on the down hill unfortunately I then feel again in exactly the same place and he went past me again. Completely dead on the final up hill.

Thursday Dec 22, 2016 #

7 AM

Drills 24:47 [1] 2.01 km (12:20 / km)

10 AM

XC Skiing (Classic) 2:50:16 [2] 25.72 km (6:37 / km) +534m 6:00 / km

Bit of a longer ski with some weight in a rucksack as patrol race training. The weather wasn't the best, the way out was very foggy and the way back was in to a bit of a grim head wind.

Wednesday Dec 21, 2016 #

7 AM

Drills 21:02 [1] 1.98 km (10:37 / km)

9 AM

XC Skiing (Skate) 1:02:23 [1] 3.22 km (19:22 / km) +13m 18:59 / km

Bit of a fun technique session playing handball on skies.
1 PM

XC Skiing (Classic) 1:20:12 [3] 11.7 km (6:51 / km) +277m 6:08 / km

Afternoon classic in a fairly intense snow fall. We left from the range and went up hill for a while with very little grip, just as we went over the top we suddenly had too much grip on the down hill. Had good grip on the second hill which turned out to be a long one. Eventually we ended up at the top of the alpine area. It was horrendously exposed at the top with quote a strong wind and heavy snow. Didn't hang around for very and followed a nordic track an interesting way down until it led on to the alpine slopes which was interesting.
3 PM

XC Skiing (Classic) 16:42 [2] 2.34 km (7:08 / km) +64m 6:17 / km

A short loop of the track after going to the cafe.

Tuesday Dec 20, 2016 #

7 AM

Drills 23:03 [1] 2.03 km (11:21 / km)

9 AM

XC Skiing (Skate) 1:03:45 [1] 13.06 km (4:53 / km) +158m 4:36 / km

Once again it was horribly icy so we did a fairly casual skate up near the arena.
1 PM

Core/ Strength warm up/down (Classic) 26:07 [2] 1.67 km (15:38 / km) +27m 14:28 / km

Warm up that mostly consisted of core exercises and a small amount of skiing.

XC Skiing intervals (Classic) 23:59 [5] 4.19 km (5:43 / km) +4m 5:42 / km

Double poling intervals. Probably a couple more than 20. About 45 secs of skiing for each one.

XC Skiing warm up/down 7:50 [1] 0.83 km (9:26 / km) +28m 8:05 / km

3 PM

XC Skiing (Skate) 11:42 [2] 2.0 km (5:51 / km) +57m 5:07 / km

Couple of loops in between shoots on the range.

Running Road 12:23 [2] 2.43 km (5:06 / km) +75m 4:25 / km

Jog back up the hill to the cabin

Monday Dec 19, 2016 #

7 AM

Drills 3:42 [1] 0.33 km (11:13 / km)

Attempt at morning drill's unfortunately the weather has turned over night and it was 6 degrees so the entire road had turned to sheet ice.
9 AM

XC Skiing (Skate) 32:41 [1] 5.66 km (5:46 / km) +88m 5:21 / km

Due to the ice we couldn't get the truck out so skied down to the range followed by a lap warm up.

XC Skiing intervals (Skate) 33:24 [5] 5.72 km (5:50 / km) +148m 5:10 / km

Intervals towing our partner around a loop. Active recovery while they towed us. Began by towing Murphy which wasn't too bad, then Silje decided I should tow her. I never knew such a tiny lady could make herself so heavy, completely dead by the end of the third one.

XC Skiing warm up/down (Skate) 25:49 [2] 3.88 km (6:39 / km) +97m 5:55 / km

Chilled warm down loop followed by a ski back up the hill to the cabin.
2 PM

XC Skiing (Skate) 1:18:06 [2] 8.69 km (8:59 / km) +198m 8:04 / km

Skate technique session with warm up and warm down. Working on cornering and hills.
3 PM

XC Skiing (Skate) 5:04 [2] 1.0 km (5:04 / km)

Loops on the range. Watch died part way through.

Saturday Dec 17, 2016 #

8 AM

XC Skiing 40:11 [1] 2.93 km (13:43 / km) +30m 13:03 / km

Loops on the range between shoots.

XC Skiing 41:03 [2] 7.25 km (5:40 / km) +165m 5:05 / km

Bit of time on the stadium loops after the range.
2 PM

Skiing (Downhill) 2:00:00 [0]

Afternoon of Alpine skiing with Harry, Ali, the girls and a couple of the guys. Nice to have a bit of a change, although alpine skies and boots are far too heavy.

Friday Dec 16, 2016 #

7 AM

Drills 25:58 [1] 2.37 km (10:57 / km)

9 AM

XC Skiing warm up/down (Skate) 34:04 [1] 6.54 km (5:13 / km) +32m 5:05 / km

A decent long warm up before intervals.

XC Skiing intervals (Skate) 33:51 [5] 9.12 km (3:43 / km) +341m 3:08 / km

Intervals on skate.
2 times around a loop that took about 15 minutes with 4 minutes in between.
Seemed to be moving well, technique dropped off a little on the second one.

XC Skiing (Skate) 10:18 [3] 1.64 km (6:17 / km) +18m 5:57 / km

1 PM

XC Skiing (Classic) 1:35:22 [3] 12.07 km (7:54 / km) +494m 6:34 / km

Classic ski out to a nice cafe. After that went straight up the ski slope behind then took an off pieste route to the top of the hill. The off pieste route on the way down became rather eventful cross country skies and snow drifts don't go well together.

Thursday Dec 15, 2016 #

7 AM

Drills 21:15 [1] 1.7 km (12:30 / km)

10 AM

XC Skiing (Classic) 1:11:42 [3] 14.09 km (5:05 / km) +516m 4:18 / km

Scenic classic out up to the top of one of the near by hills.
3 PM

XC Skiing (Classic) 1:00:00 [2] 6.29 km (9:32 / km) +173m 8:23 / km

Classic technique session.

XC Skiing warm up/down 11:41 [1] 2.01 km (5:49 / km) +61m 5:03 / km

5 PM

XC Skiing (Skate) 18:06 [1] 2.16 km (8:23 / km) +68m 7:14 / km

Skiing between standing shoots on the range.

Wednesday Dec 14, 2016 #

7 AM

Drills 18:03 [1] 1.64 km (11:00 / km)

10 AM

XC Skiing warm up/down (Skate) 23:43 [2] 3.36 km (7:04 / km) +23m 6:49 / km

Warm up before a skate time trial.

XC Skiing race (Skate) 41:30 [5] 11.99 km (3:28 / km) +257m 3:08 / km

Race/ time trial on skate. Better than I expected tried to focus on sorting my technique a little bit. Seemed to be moving quite well, closer to our quickest guys than expected.

XC Skiing warm up/down 8:10 [1] 1.02 km (8:00 / km) +15m 7:27 / km

XC Skiing warm up/down (Skate) 8:55 [1] 0.98 km (9:06 / km)

Evening session on the ranges

Tuesday Dec 13, 2016 #

7 AM

Drills 17:59 [1] 1.43 km (12:35 / km)

11 AM

XC Skiing (Classic) 1:09:18 [3] 11.92 km (5:49 / km) +317m 5:08 / km

Unfortunately due to my lack of ability to drive in the snow we didn't make it to the arena where we were supposed to start. So after done help from a tractor we skied from the cabin to the stadium and did a casual ski around the loop there. Not as scenic as the route we had planned but about the same distance.
5 PM

XC Skiing (Classic) 1:08:49 [2] 6.33 km (10:52 / km) +69m 10:19 / km

Classic technique session. Trying to get my kick larger.

Running Road 13:14 [2] 2.45 km (5:24 / km) +68m 4:45 / km

Jog back to the cabin.

Monday Dec 12, 2016 #

8 AM

Drills 22:05 [1] 2.16 km (10:13 / km)

1 PM

XC Skiing (Skate) 15:44 [2] 3.14 km (5:01 / km) +71m 4:30 / km

Chilled warm up around the track.

XC Skiing 47:30 [1] 4.42 km (10:45 / km) +87m 9:47 / km

Skate session practising up hill technique.

XC Skiing (Skate) 11:17 [2] 1.93 km (5:51 / km)

4 PM

XC Skiing (Skate) 13:44 [1] 2.16 km (6:21 / km) +44m 5:46 / km

Warm up loop for the afternoon session.

XC Skiing intervals (Skate) 32:38 [5] 7.03 km (4:39 / km) +141m 4:13 / km

Intervals on skate. 5 loops on the lit track's at the range hard work trying to focus on the technique but it started going out the windows on the last couple.

XC Skiing warm up/down (Skate) 6:00 [1] 0.8 km (7:30 / km)

Saturday Dec 10, 2016 #

7 AM

Drills 17:07 [1] 1.1 km (15:34 / km)

The normal morning drill session
8 AM

XC Skiing (Skate) 21:34 [2] 2.52 km (8:33 / km) +29m 8:06 / km

An attempt at a long ski. Unfortunately the conditions were pretty horrendous and we thought it would be safer to call it off.
C • pussies 4
11 AM

XC Skiing (Skate) 33:41 [2] 6.2 km (5:26 / km) +150m 4:51 / km

A bit of a loop while waiting for the ranges.

Friday Dec 9, 2016 #

7 AM

Drills 27:29 [1] 2.39 km (11:30 / km)

Morning drills
9 AM

XC Skiing (Classic) 1:02:36 [3] 13.73 km (4:34 / km) +282m 4:08 / km

A slightly longer ski. Bit more of a chilled pace. Good scenic route, grip started to go about 7km in so there was a lot of double poling.
2 PM

XC Skiing warm up/down (Skate) 7:51 [2] 1.51 km (5:12 / km) +44m 4:32 / km

Warm up for the afternoon session.

XC Skiing intervals (Skate) 18:44 [4] 3.48 km (5:23 / km) +78m 4:50 / km

A short relay session. Twice around a loop that took about 6 minutes.

XC Skiing warm up/down (Skate) 18:03 [2] 2.18 km (8:17 / km) +58m 7:18 / km

Warm down.
4 PM

XC Skiing (Skate) 13:44 [1] 1.16 km (11:50 / km) +44m 9:57 / km

Loops between shoots on the range.

Running Road 14:02 [1] 2.47 km (5:41 / km) +72m 4:58 / km

Jog back up the hill from the range to the house.

Thursday Dec 8, 2016 #

7 AM

Drills 30:22 [1] 2.71 km (11:12 / km)

Morning session with some extra stuff included.
10 AM

XC Skiing warm up/down (Skate) 10:40 [2] 1.88 km (5:40 / km)

Warm up around the loop we would be doing intervals around.

XC Skiing intervals (Skate) 30:17 [5] 6.28 km (4:49 / km) +232m 4:04 / km

Some brutal intervals skating. Think my technique is getting a bit better as I was managing to stay a lot closer to Murphy and Churchill. The hills were brutal though.

Running Road 11:34 [2] 2.22 km (5:13 / km) +64m 4:33 / km

A couple of easy loops on the easier hills to warm down.
2 PM

XC Skiing (Skate) 58:05 [3] 5.39 km (10:47 / km) +109m 9:47 / km

Skate technique training followed by a bit of the lit loop.
4 PM

XC Skiing 13:31 [2] 2.52 km (5:22 / km) +68m 4:44 / km

Slow run back from the range.

Wednesday Dec 7, 2016 #

7 AM

Drills 26:22 [1] 2.49 km (10:35 / km)

Morning drills with some extra bits added in today.
10 AM

XC Skiing warm up/down (Classic) 19:30 [2] 3.52 km (5:32 / km) +78m 4:59 / km

Warm up around the loop we were about to do the time trail/ race around.

XC Skiing tempo (Classic) 40:04 [5] 10.55 km (3:48 / km) +220m 3:26 / km

Race/ time trial on classic. Combined with the QDG set off at 30secs intervals, I started near the back of the pack. Went quite well as i managed to catch up the majority of the group. Hit the deck a couple of times which lost me a decent chunk of time. Think I can push myself more eased up on the second lasso a little too much.

Running on Paths warm up/down 15:34 [1] 1.84 km (8:28 / km) +45m 7:32 / km

A bit of a jog to warm down.

Tuesday Dec 6, 2016 #

7 AM

Drills 23:57 [1] 2.23 km (10:44 / km)

Normal morning session
10 AM

XC Skiing 43:13 [3] 10.5 km (4:07 / km) +82m 3:58 / km

A way ski trying to focus on sorting the technique out.
4 PM

XC Skiing 54:16 [2] 6.44 km (8:26 / km) +112m 7:45 / km

Evening skate session. Focusing on technique and cornering.

Monday Dec 5, 2016 #

7 AM

Drills 14:15 [1] 1.58 km (9:01 / km)

8 AM

XC Skiing (Classic) 42:13 [3] 5.31 km (7:57 / km) +10m 7:53 / km

Classic technique session.
3 PM

XC Skiing warm up/down (Classic) 21:05 [2] 3.99 km (5:17 / km) +111m 4:38 / km

Warm up for the evening session around the track down near the range. Started out with far too much grip and ended up with none.

XC Skiing tempo (Classic) 43:02 [4] 10.37 km (4:09 / km) +304m 3:37 / km

Tempo session. 3 full laps and one shortened one. Had to stop after the second as had absolutely no grip and was herring boning up all the hills.
After rewaxing it went a little better but all the grip went again on the last lap.

Saturday Dec 3, 2016 #

Drills 24:01 [1] 2.4 km (10:00 / km)

Morning drills. Everyone feeling fairly ruined so decided to have a double rest day for the team.

Friday Dec 2, 2016 #

7 AM

Drills 25:34 [1] 2.36 km (10:50 / km)

12 PM

XC Skiing warm up/down (Skate) 16:12 [2] 2.83 km (5:43 / km) +30m 5:26 / km

XC Skiing (Skate) 34:10 [3] 6.63 km (5:09 / km) +103m 4:47 / km

Skate technique training. Seems to be getting a little better. Feeling a bit more efficient.

XC Skiing warm up/down (Skate) 12:25 [1] 1.41 km (8:48 / km) +61m 7:14 / km

2 PM

XC Skiing warm up/down (Skate) 12:16 [1] 2.49 km (4:56 / km) +16m 4:46 / km

XC Skiing (Skate) 27:40 [4] 1.94 km (14:16 / km)

Some short intense intervals in a relay.

XC Skiing warm up/down 15:23 [2] 2.59 km (5:56 / km) +73m 5:12 / km

Warm down back up the hill feeling tired by this point.

Thursday Dec 1, 2016 #

7 AM

Drills 22:13 [1] 2.64 km (8:25 / km)

10 AM

XC Skiing (Skate) 1:19:00 [2] 6.86 km (11:31 / km) +160m 10:19 / km

Skate technique session. Learning to go up hill.
2 PM

XC Skiing (Skate) 20:14 [2] 4.41 km (4:35 / km) +44m 4:22 / km

Warm up, mostly down hill.

XC Skiing (Skate) 8:06 [3] 1.86 km (4:21 / km) +31m 4:01 / km

A short attempt at a race. Not happy as I managed to fall over for times. Think I was trying a bit too hard and not focusing on technique.

XC Skiing warm up/down (Skate) 22:42 [3] 2.21 km (10:16 / km) +136m 7:51 / km

Warm down back up the hill. Practising up hill technique. Not a fun warm down.

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