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Training Log Archive: BP

In the 7 days ending Dec 12, 2009:

activity # timemileskm+m
  Walking5 2:39:00 9.5(16:44) 15.29(10:24)
  XC ski2 1:28:25 13.67(6:28) 22.0(4:01)
  Strength2 1:25:00 17.8 28.65
  Running2 51:32 5.66(9:06) 9.11(5:39) 150
  Total7 6:23:57 46.63 75.04 150

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Saturday Dec 12, 2009 #

XC ski (skate) 38:25 intensity: (30:00 @3) + (8:25 @4) 10.0 km (3:51 / km)

Cover thin but otherwise good fast conditions (GB fields). Threw in some v2 intervals and some open field skate.

Walking 25:00 [2] 1.5 mi (16:40 / mi)

Friday Dec 11, 2009 #

XC ski (skate) 50:00 [3] 12.0 km (4:10 / km)

GB on the fields which were OK, worked on technique (v1, v2 and v2a)

Thursday Dec 10, 2009 #

Walking 24:00 [2] 1.5 mi (16:00 / mi)
(rest day)

Busy day with BOD- quick fresh air break

Wednesday Dec 9, 2009 #

Walking warm up/down 15:00 [2] 1.0 mi (15:00 / mi)

Strength (strength) 30:00 [3]

Upper/lower and core 3x12

Strength (spin) 30:00 [3] 9.8 mi (3:04 / mi)

moderate effort

Tuesday Dec 8, 2009 #

Running (treadmill uphill) 29:46 [3] 5.0 km (5:57 / km) +150m 5:11 / km

No time for much else today, uphill 2-6% with average 3%

Monday Dec 7, 2009 #

Walking warm up/down 20:00 [2] 1.5 mi (13:20 / mi)

Back to normal

Strength (spin hill interval) 25:00 [3] 8.0 mi (3:07 / mi)

Mod effort

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)

Running 11:46 intensity: (8:00 @3) + (3:46 @4) 2.5 km (4:42 / km)

Quasi- tempo

Sunday Dec 6, 2009 #

Walking 1:15:00 [2] 4.0 mi (18:45 / mi)
(rest day)

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