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Training Log Archive: Treb

In the 31 days ending Dec 31, 2018:

activity # timemileskm+m
  XC Skiing9 14:04:32 55.11(15:19) 88.69(9:31) 1315
  Core/ Strength4 3:26:34 1.55(2:13:24) 2.49(1:22:54)
  Running Road4 2:03:57 16.12(7:41) 25.94(4:47) 293
  Swimming1 33:54 0.65(51:58) 1.05(32:17)
  Cycling1 20:01
  Total19 20:28:58 73.43 118.17 1607

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Thursday Dec 27, 2018 #

11 AM

Core/ Strength 56:39 [3] 0.76 km (1:14:09 / km)

Weights.
Warm ups
Squats: Build up to 100kg, then 4 sets of 3.
Dead lifts: Build up to 130kg then 3 sets of 5.

Some core and physio stuff afterwards.
3 PM

Running Road 33:35 [2] 6.54 km (5:08 / km) +88m 4:49 / km

Evening run with Ali, quite a slow one, up to Robert's Barn to Little Brington then the Whilton Road and back to the house.

Tuesday Dec 25, 2018 #

9 AM

Running Road 29:36 [4] 7.52 km (3:56 / km) +70m 3:46 / km

Morning run on Christmas day. A fairly quick one attempting to catch up with Willy and Ali, I did not manage it.

Running Road warm up/down 4:57 [1] 0.85 km (5:49 / km)

Slow jog around.

Friday Dec 21, 2018 #

7 AM

Core/ Strength 56:21 [3] 0.75 km (1:15:20 / km)

Thursday Dec 20, 2018 #

3 PM

Running Road 35:55 [3] 6.81 km (5:16 / km) +90m 4:57 / km
ahr:158 max:174

Wednesday Dec 19, 2018 #

11 AM

Core/ Strength 53:34 [3] 0.57 km (1:33:39 / km)

Squats: build up to 90 then 5 sets of 3.
Deadlifts: build up to 120kg then 4 sets of 5.
Some core and other bits.

Tuesday Dec 18, 2018 #

4 PM

Running Road 19:54 [1] 4.21 km (4:44 / km) +45m 4:29 / km

Short run to test the heels.

Thursday Dec 13, 2018 #

7 AM

XC Skiing (Skate) 50:40 [1] 3.38 km (15:00 / km) +34m 14:17 / km

Some loops and coaching on the range before heading back to the UK.

Wednesday Dec 12, 2018 #

8 AM

XC Skiing long (Skate) 2:48:46 [2] 29.12 km (5:48 / km) +455m 5:22 / km

Manage to get out for a long ski with Rob, the weather was great and we managed to find the good snow that wasn't too icy.
1 PM

XC Skiing (Skate) 1:22:07 [1] 5.07 km (16:11 / km) +134m 14:18 / km

Practising hills on the world cup track at the Birkebeiner arena.

Tuesday Dec 11, 2018 #

8 AM

XC Skiing (Skate) 2:07:43 [3] 11.53 km (11:05 / km) +134m 10:28 / km

Skate again with the guys at the Birkebeiner stadium, I went around a couple of extra loops, but spent some time helping to coach.
1 PM

XC Skiing (Skate) 1:04:24 [2] 5.99 km (10:45 / km) +112m 9:50 / km

Small loop with the guys.

Monday Dec 10, 2018 #

8 AM

XC Skiing (Skate) 1:30:25 [1] 8.6 km (10:30 / km) +56m 10:10 / km

Skate technique session with the team, I did some extra loops to get a little mileage in.

XC Skiing (Skate) 1:00:13 [1] 3.73 km (16:08 / km) +31m 15:30 / km

More training with the guys. Mostly helping with coaching and practising going up hill.
2 PM

XC Skiing (Skate) 1:03:13 [3] 7.0 km (9:02 / km) +133m 8:15 / km

A few laps up at the Sjusjoen arena, I was supposed to do some demonstration shooting but the wind as too strong to zero in.

Sunday Dec 9, 2018 #

1 PM

XC Skiing 15:00 [2] 2.5 km (6:00 / km)

Several laps on the range to get zeroed.

Saturday Dec 8, 2018 #

9 AM

XC Skiing (Classic) 2:02:01 [1] 11.76 km (10:23 / km) +226m 9:28 / km

A slow classic ski with the Regt team, the quite tight classic boots I had put a bit of pressure on my heels.

Tuesday Dec 4, 2018 #

6 AM

Swimming 33:54 [1] 1.05 km (32:17 / km)

6 PM

Cycling 20:01 [1]

Short stint on the Wattbike to do something with bad heels.

Monday Dec 3, 2018 #

6 PM

Core/ Strength 40:00 [3] 0.41 km (1:38:02 / km)

Deadlift session.

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