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Training Log Archive: Soupbone

In the 7 days ending Jan 7, 2018:

activity # timemileskm+m
  XC-Skiing2 4:38:58 35.46(7:52) 57.07(4:53) 619
  Running2 2:05:36 14.06(8:56) 22.63(5:33) 100
  Orienteering Meet1 49:42 4.02(12:21) 6.48(7:40) 113
  Total5 7:34:16 53.55(8:29) 86.18(5:16) 831
  [1-5]5 7:32:08

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MoTuWeThFrSaSu

Saturday Jan 6, 2018 #

2 PM

Running race 38:48 intensity: (14 @2) + (2:52 @3) + (5:43 @4) + (29:59 @5) 5.03 mi (7:43 / mi) +50m 7:29 / mi
ahr:157 max:171 shoes: Montrail light racers

5 mile Snow Run Race.
It was 8 degrees again, but sunny and no wind. One year older and 2 seconds slower than last year.
Felt pretty good, needed to get this 2:30pm Race over to start the best post race party ever going!! Only thing missing was a real band, but the DJ has done the event before, so knows how to keep people dancing. Unlimited beer, decent beer but no IPA’s and burgers and brats on the menu. Ended at 8:30, or people would get wasted ha ha
One year age groups, so lots of winners tonight.
C • good race! 4

Running 38:48 intensity: (14 @2) + (2:52 @3) + (5:43 @4) + (29:59 @5) 5.03 mi (7:42 / mi) +50m 7:29 / mi
ahr:157 max:171

Friday Jan 5, 2018 #

Running 48:00 [3] 4.0 mi (12:00 / mi)
shoes: Black Solomon

Went recplex to run. Felt slow, but pushed a bit at the end. Race tomorrow 5 miles with the best party after!!!
11 AM

Orienteering Meet 49:42 intensity: (14 @0) + (33 @1) + (36 @2) + (47:25 @3) + (54 @4) 4.02 mi (12:21 / mi) +113m 11:22 / mi
ahr:127 max:146

Wednesday Jan 3, 2018 #

6 PM

XC-Skiing warm up/down 15:12 intensity: (4:24 @1) + (8:23 @2) + (2:25 @3) 1.97 mi (7:43 / mi) +28m 7:23 / mi
ahr:103 max:131

XC-Skiing race 15:20 [5] 4.01 km (3:50 / km) +43m 3:38 / km
ahr:107 max:146

Wednesday night race. Only 4 th skiing this year, so not expecting too much.
It was 5 degrees but little wind!!!
The first .5k is always hairy due to the crowd and some crashes. I skied over some guys pole who crashed right next to me.
Also you start out so fast in the cold your breathing is funky. So I had to slow down to warm up my lungs and settled into a comfy pace. But still behind guys I should be passing which I did eventually. Figured I’d just ski my pace and not worry about killing my self first race of the season.
The results will be posted tomorrow as we did not stay around long cause of the cold. 22 degrees will seem so nice someday.

XC-Skiing warm up/down 17:10 intensity: (9:40 @1) + (5:44 @2) + (1:46 @3) 2.11 mi (8:08 / mi) +43m 7:39 / mi
ahr:100 max:125

C • Skiing at your own pace. 2

XC-Skiing 15:12 intensity: (4:24 @1) + (8:23 @2) + (2:25 @3) 1.97 mi (7:43 / mi) +28m 7:23 / mi
ahr:103 max:131

XC-Skiing 15:20 intensity: (32 @0) + (3:46 @1) + (7:47 @2) + (2:51 @3) + (24 @4) 2.49 mi (6:09 / mi) +43m 5:50 / mi
ahr:107 max:146

XC-Skiing 17:10 intensity: (9:40 @1) + (5:44 @2) + (1:46 @3) 2.11 mi (8:09 / mi) +43m 7:40 / mi
ahr:100 max:125

Tuesday Jan 2, 2018 #

1 PM

XC-Skiing 1:31:47 intensity: (41 @0) + (31:33 @1) + (50:37 @2) + (8:56 @3) 11.16 mi (8:13 / mi) +196m 7:48 / mi
ahr:102 max:137

Lapham Peak Loop after Loop in the freakin cold. Way slow cause it’s like skiing on sandpaper in the cold.

XC-Skiing 1:31:47 intensity: (41 @0) + (31:33 @1) + (50:37 @2) + (8:56 @3) 11.16 mi (8:13 / mi) +196m 7:48 / mi
ahr:102 max:137

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