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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 7 days ending Dec 3, 2017:

activity # timemileskm+m
  XC Skiing12 14:24:09 68.04(12:42) 109.51(7:53) 1570
  Running on Paths6 2:34:50 11.39(13:36) 18.32(8:27) 501
  Total18 16:58:59 79.43(12:50) 127.83(7:58) 2071

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MoTuWeThFrSaSu

Saturday Dec 2, 2017 #

7 AM

Running on Paths 32:18 intensity: (7:00 @1) + (10:00 @2) + (11:18 @3) + (4:00 @4) 3.8 km (8:31 / km) +94m 7:35 / km
ahr:137 max:155 shoes: Asis Hyper Speed 2

Morning mobility run with some drills at the end.
10 AM

XC Skiing (Skate) 33:32 intensity: (4:00 @1) + (3:32 @2) + (11:00 @3) + (10:00 @4) + (5:00 @5) 5.19 km (6:28 / km) +73m 6:02 / km
ahr:151 max:180

Loops on the range, trying to push the heart rate up a little more to practise.
12 PM

XC Skiing (Skate) 7:57 intensity: (2:00 @1) + (2:00 @2) + (3:00 @3) + (57 @4) 1.12 km (7:07 / km) +31m 6:15 / km
ahr:143 max:169

XC Skiing intervals 30:14 intensity: (1:14 @2) + (10:00 @3) + (8:00 @4) + (11:00 @5) 5.98 km (5:03 / km) +113m 4:37 / km
ahr:168 max:191

First interval session of this year on skies. Skate intervals 6 laps with 2mins recovery in between. Completely dead at the end of each one.

XC Skiing 7:57 intensity: (2:57 @2) + (3:00 @3) + (2:00 @4) 1.0 km (7:57 / km) +12m 7:29 / km
ahr:145 max:166

A short warm down on the track.

Friday Dec 1, 2017 #

6 AM

Running on Paths 36:01 intensity: (10:00 @1) + (21:01 @2) + (5:00 @3) 3.88 km (9:17 / km) +120m 8:03 / km
ahr:140 max:163 shoes: Asis Hyper Speed 2

Morning mobility run.
9 AM

XC Skiing (Skate) 1:22:23 intensity: (10:00 @1) + (30:00 @2) + (15:00 @3) + (20:00 @4) + (7:23 @5) 6.63 km (12:26 / km) +153m 11:08 / km
ahr:139 max:179

Technique session mostly working on going up hill. Annoyingly I managed to break my binding part way through, the stunning coach we had today lent me her's.
C • Hahah 2
1 PM

XC Skiing 1:23:15 intensity: (5:00 @1) + (30:00 @2) + (15:00 @3) + (30:00 @4) + (3:15 @5) 7.08 km (11:45 / km) +74m 11:10 / km
ahr:141 max:181

Afternoon Skate technique session. We started with a few fun relays to warm up and then spent the majority of the session working on double dancing and some double polling.

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 intensity: (30:00 @1) + (40:00 @2) + (15:00 @3) + (4:00 @4) + (5:32 @5) 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 intensity: (15:00 @1) + (40:00 @2) + (16:53 @3) + (5:00 @5) 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 intensity: (30:00 @1) + (7:00 @2) 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 intensity: (45:00 @1) + (14:00 @3) + (7:12 @5) 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 intensity: (14:00 @2) + (6:00 @3) + (7:10 @4) 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 intensity: (15:34 @1) + (25:00 @2) + (15:00 @3) 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.

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