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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 7 days ending Dec 22, 2019:

activity # timemileskm+m
  XC Skiing11 14:05:11 84.08(10:03) 135.32(6:15) 2405
  Running on Paths4 1:30:54 3.44(26:26) 5.53(16:26) 184
  Tabbing1 51:56 3.37(15:24) 5.43(9:34) 96
  Total16 16:28:01 90.89(10:52) 146.28(6:45) 2685

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MoTuWeThFrSaSu

Saturday Dec 21, 2019 #

7 AM

Running on Paths warm up/down 24:52 [1] 1.34 km (18:36 / km) +49m 15:43 / km
shoes: Inov8 X Talon - Green

Morning mobility run.
9 AM

XC Skiing (Classic) 1:24:21 intensity: (51:15 @1) + (32:25 @2) + (41 @3) 17.4 km (4:51 / km) +165m 4:38 / km
ahr:129 max:156

Slow classic ski with the team. Have done this loop a few times before, still nice, added a short extra bit on with Toby at the end.
2 PM

XC Skiing (Classic) 59:07 intensity: (35:11 @1) + (15:36 @2) + (8:20 @3) 7.68 km (7:42 / km) +132m 7:06 / km
ahr:126 max:169

Evening ski as the final session. Some hill practice and some longer loops.

Friday Dec 20, 2019 #

7 AM

Running on Paths 22:46 [1] 1.42 km (16:02 / km) +46m 13:48 / km
shoes: Inov8 X Talon - Green

Morning mobility run.
9 AM

XC Skiing 1:20:10 intensity: (38:56 @1) + (36:19 @2) + (4:55 @3) 12.89 km (6:13 / km) +166m 5:51 / km
ahr:129 max:162

Skate up at the arena, some technique and then a short loop. Crap weather.
4 PM

XC Skiing (Skate) 1:38:39 intensity: (29:22 @1) + (47:54 @2) + (14:31 @3) + (6:49 @4) + (3 @5) 15.77 km (6:15 / km) +498m 5:24 / km
ahr:144 max:183

Arrived late for an interval session. Managed to get in two of the loops, then skied back up the hill to the cabin. Nice ski, even though it was dark, although for the final kilometer the snow was too deep to skate through so I had to walk.

Thursday Dec 19, 2019 #

9 AM

XC Skiing (Classic) 1:42:08 intensity: (49:58 @1) + (41:26 @2) + (10:44 @3) 22.62 km (4:31 / km) +126m 4:24 / km
ahr:133 max:169

Skied down to the Birkebeiner Arena from the cabin and then did a classic technique session, focusing on diagonal stride and double poling.
7 PM

XC Skiing (Skate) 1:08:23 intensity: (35:08 @1) + (23:38 @2) + (6:37 @3) + (3:00 @4) 6.87 km (9:57 / km) +258m 8:23 / km
ahr:130 max:181

Evening session at the range, working on skate technique. Mostly working on up sprints and short sprints as well.

Wednesday Dec 18, 2019 #

7 AM

Running on Paths 22:55 [1] 1.41 km (16:17 / km) +46m 14:00 / km
ahr:124 max:149 shoes: Inov8 X Talon - Green

Morning mobility run.
10 AM

XC Skiing warm up/down (Skate) 14:23 [1] 1.16 km (12:22 / km) +9m 11:56 / km
ahr:125 max:152

Warm -up for a skate time trial race.

XC Skiing 48:52 intensity: (26 @1) + (8 @2) + (10:01 @3) + (37:08 @4) + (1:09 @5) 12.65 km (3:52 / km) +267m 3:30 / km
ahr:174 max:184

Skate time trial around a tough loop at Skei. Hard work, spent most of the loop wishing I hadn't done an extra interval yesterday.

XC Skiing warm up/down 5:21 [1] 1.39 km (3:51 / km)
ahr:135 max:143

7 PM

XC Skiing 53:18 [1] 2.47 km (21:35 / km) +148m 16:36 / km

An easy evening session working on up hill technique and some cornering practice.

Tuesday Dec 17, 2019 #

6 AM

Running on Paths 20:21 [1] 1.37 km (14:51 / km) +43m 12:50 / km
ahr:123 max:148 shoes: Inov8 X Talon - Green

Morning mobility jog.
8 AM

XC Skiing (Classic) 1:21:26 intensity: (48:41 @1) + (26:18 @2) + (6:27 @3) 8.11 km (10:02 / km) +106m 9:26 / km
ahr:131 max:175

Classic technique. Focusing on up hill, diagonal stride.
11 AM

XC Skiing intervals (Classic ) 1:24:35 intensity: (22:00 @1) + (18:35 @2) + (18:31 @3) + (25:19 @4) + (10 @5) 14.86 km (5:42 / km) +283m 5:12 / km
ahr:152 max:183

Classic intervals in the valley. The intervals were about 1.5k, with some flat then a long down hill before turning around and coming back up the same hill. Feeling strong and seemed to be going well.

Monday Dec 16, 2019 #

12 AM

Tabbing 51:56 [1] 5.43 km (9:34 / km) +96m 8:48 / km

Decided it was a good idea to walk from Oslo central station to Cherry's house after my flight was delayed and the trains weren't running to Lillihammer.
4 PM

XC Skiing (Skate) 1:04:28 intensity: (11:55 @1) + (12:48 @2) + (23:04 @3) + (16:41 @4) 11.46 km (5:38 / km) +249m 5:04 / km
ahr:145 max:182

Evening ski with the guys. Mostly working on technique but with some hard laps as well.

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