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Training Log Archive: Treb

In the 7 days ending Dec 24, 2017:

activity # timemileskm+m
  XC Skiing12 20:17:10 105.7(11:31) 170.11(7:09) 2739
  Running on Paths6 3:02:43 11.42(16:00) 18.38(9:57) 455
  Total16 23:19:53 117.12(11:57) 188.48(7:26) 3194

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MoTuWeThFrSaSu

Sunday Dec 24, 2017 #

9 AM

XC Skiing (Classic) 2:59:46 intensity: (15:00 @1) + (1:09:46 @2) + (1:20:00 @3) + (15:00 @4) 34.97 km (5:08 / km) +520m 4:47 / km
ahr:136 max:166

Long ski on Christmas eve, decided to explore some of the tracks to the Noth that I haven't been on before, turned into a really picturesque ski around a few lakes.
4 PM

XC Skiing (Skate) 58:29 intensity: (5:00 @1) + (30:00 @2) + (29 @3) + (15:00 @4) + (8:00 @5) 6.85 km (8:32 / km) +69m 8:08 / km
ahr:127 max:168

A short session on the range, shooting fairly well just need to concentrate on setting up the position.

Friday Dec 22, 2017 #

7 AM

Running on Paths 39:11 intensity: (15:00 @1) + (12:00 @2) + (12:11 @3) 4.23 km (9:16 / km) +92m 8:21 / km
ahr:127 max:156 shoes: Asis Hyper Speed 2

Morning run and mobility.

XC Skiing (Classic) 2:56:15 intensity: (25:00 @1) + (1:00:00 @2) + (1:20:00 @3) + (11:15 @4) 27.24 km (6:28 / km) +381m 6:03 / km
ahr:126 max:157

A long classic on the final day before the team stop training for a short Christmas break. Really nice route around the lakes north of Sjusjoen.
1 PM

XC Skiing 57:38 intensity: (7:50 @1) + (15:50 @2) + (11:28 @3) + (15:50 @4) + (6:40 @5) 3.57 km (16:08 / km) +12m 15:51 / km
ahr:135 max:175

A bit of a fun session to finish off before Christmas.

Thursday Dec 21, 2017 #

6 AM

Running on Paths 33:39 intensity: (10:00 @1) + (18:00 @2) + (5:39 @3) 3.19 km (10:32 / km) +82m 9:20 / km
ahr:123 max:154

Morning mobility and jog.
9 AM

XC Skiing warm up/down (Skate) 19:43 intensity: (7:00 @1) + (9:43 @2) + (3:00 @3) 3.2 km (6:10 / km) +56m 5:40 / km
ahr:135 max:156

Warm up for an interval session.

XC Skiing intervals (Skate) 53:57 intensity: (5:00 @1) + (2:00 @3) + (31:00 @4) + (15:57 @5) 13.05 km (4:08 / km) +290m 3:43 / km
ahr:163 max:182

Intervals at Skei. Two laps of a 6.5km loop with 7mins between. This was brutal body gave up on me a little bit.

XC Skiing warm up/down (Classic) 46:36 intensity: (5:00 @1) + (25:00 @2) + (14:36 @3) + (2:00 @4) 7.09 km (6:34 / km) +172m 5:52 / km
ahr:137 max:168

A slow classic ski the opposite way around the interval loop for a bit of recovery.
3 PM

XC Skiing (Skate) 1:29:21 intensity: (33:00 @1) + (30:00 @2) + (12:00 @3) + (14:21 @4) 6.18 km (14:27 / km) +26m 14:09 / km
ahr:120 max:172

A session on the range, a few practises before a couple of fun bits.

Wednesday Dec 20, 2017 #

7 AM

Running on Paths 41:57 intensity: (18:07 @1) + (7:50 @2) + (16:00 @3) 4.18 km (10:02 / km) +85m 9:06 / km
ahr:125 max:152

Morning run and mobility.
10 AM

XC Skiing 1:23:40 intensity: (35:00 @1) + (19:00 @2) + (12:50 @3) + (16:50 @4) 5.09 km (16:25 / km) +20m 16:06 / km
ahr:120 max:162

Morning range session. Focusing on setting positions and then race pressure training.
2 PM

XC Skiing (Classic) 1:46:51 intensity: (15:00 @1) + (27:00 @2) + (38:40 @3) + (18:21 @4) + (7:50 @5) 10.69 km (10:00 / km) +231m 9:01 / km
ahr:122 max:173

Classic technique session, started with a bit of balance training, skiing through the deep snow and going over jumps. Aftyer nearly breaking my ribs we headed down the hill to do some uphill technique practise. Skied back to the cabin with Guy to get some extra distance.

Tuesday Dec 19, 2017 #

7 AM

Running on Paths 27:30 intensity: (5:50 @1) + (15:00 @2) + (6:40 @3) 2.24 km (12:15 / km) +76m 10:29 / km
ahr:119 max:144

Morning jog and mobility.
10 AM

XC Skiing (Skate) 2:08:05 intensity: (12:00 @1) + (35:00 @2) + (45:00 @3) + (36:05 @4) 20.75 km (6:10 / km) +557m 5:26 / km
ahr:135 max:165

A long skate around Skeikampen, the conditions were not the best very icy but also very warm. Striped down to shorts until the top of the hill, there was an excellent decent for the next 5km, back to the main centre. To finish off we did a shirt loop in the valley.
3 PM

XC Skiing (Skate) 1:23:10 intensity: (10:00 @1) + (25:00 @2) + (30:00 @3) + (13:10 @4) + (5:00 @5) 8.61 km (9:39 / km) +83m 9:13 / km
ahr:123 max:168

an afternoon/evening range session. Quite a few short loops practising routine followed by some slightly longer loops to push up the heart rate. Shooting seemed to go quite well.

Monday Dec 18, 2017 #

6 AM

Running on Paths 28:43 intensity: (15:00 @1) + (7:00 @2) + (6:43 @3) 2.48 km (11:34 / km) +80m 9:58 / km
ahr:119 max:153 shoes: Asis Hyper Speed 2

Morning run and drills.
10 AM

XC Skiing (Classic) 21:05 intensity: (12:00 @1) + (5:00 @2) + (4:05 @3) 3.51 km (6:00 / km) +65m 5:30 / km
ahr:145 max:168

Warm up at Skei in preparation for a 10km time trial.

XC Skiing (Skate) 35:44 intensity: (7:00 @3) + (15:00 @4) + (13:44 @5) 10.3 km (3:28 / km) +136m 3:15 / km
ahr:166 max:182

10km time trial. A tough loop around a lake near Skei. Hard work but happy with my time, about 4 mins faster than last year.

Running on Paths warm up/down 11:43 intensity: (5:00 @2) + (6:43 @3) 2.04 km (5:44 / km) +41m 5:13 / km
ahr:137 max:151 shoes: Asis Hyper Speed 2

12 PM

XC Skiing (Skate) 1:16:50 intensity: (5:00 @1) + (25:00 @2) + (35:00 @3) + (11:50 @4) 9.01 km (8:32 / km) +120m 8:00 / km
ahr:139 max:167

Afternoon skate practise, focusing on double dance and paddling.

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