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Training Log Archive: Soupbone

In the 7 days ending Jan 14, 2018:

activity # timemileskm+m
  XC-Skiing4 5:20:03 43.5(7:21) 70.0(4:34) 389
  Running1 1:54:02 9.46(12:03) 15.22(7:29) 129
  Orienteering Meet1 1:02:33 3.99(15:41) 6.42(9:44) 10725 /25c100%
  Total6 8:16:38 56.94(8:43) 91.64(5:25) 62525 /25c100%
  [1-5]6 8:13:36

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Sunday Jan 14, 2018 #

10 AM

Orienteering Meet race 1:02:33 intensity: (8 @0) + (11 @1) + (48 @2) + (20:26 @3) + (39:55 @4) + (1:05 @5) *** 6.42 km (9:44 / km) +107m 9:00 / km
ahr:141 max:161 spiked:25/25c shoes: Black Solomon

A great cold day and a mass start Madnaess Run. The woods were really nice, with such great visibility the gully’s were easy to read. Not many people braved the cold. The map is posted on the CAOC Facebook page.

Saturday Jan 13, 2018 #

XC-Skiing 2:00:00 [3] 28.0 km (4:17 / km)

They closed the Lapham Peak trail yesterday to spread the new man made snow and till the ice till it was skiable. Very nice job , by the crew working it and they are all volunteers too.

Friday Jan 12, 2018 #

1 PM

Running 57:01 intensity: (19 @1) + (9 @2) + (9:30 @3) + (21:24 @4) + (25:39 @5) 4.73 mi (12:03 / mi) +65m 11:34 / mi
ahr:151 max:176 shoes: Black Solomon

18 degrees and 20-30 mile an hour winds. Ouch!!
Went to Petrifing Springs to see if the woods would give some protection.
Not bad really!
C • Running at Pets 5

Running 57:01 intensity: (19 @1) + (9 @2) + (9:30 @3) + (21:24 @4) + (25:39 @5) 4.73 mi (12:03 / mi) +65m 11:34 / mi
ahr:151 max:176

Wednesday Jan 10, 2018 #

6 PM

XC-Skiing warm up/down 17:00 [5] 2.13 mi (7:59 / mi) +44m 7:30 / mi
ahr:107 max:135

XC-Skiing race 19:52 intensity: (27 @1) + (2 @2) + (9:19 @3) + (8:06 @4) + (1:58 @5) 5.09 km (3:54 / km) +60m 3:41 / km
ahr:139 max:169

Wednesday night ski race in 50 degrees. Yes 50 degrees.
The course was not to bad really on the man made snow. My skis had good glide and the conditions were not slushy but sort of hard pack slush. Seemed less folks out tonight and now we are 2 for 2 in racing. To win awards you must make 6 of the 7 races to get enough points to score an award.

XC-Skiing warm up/down 21:54 [5] 2.75 mi (7:58 / mi) +58m 7:28 / mi
ahr:136 max:167

XC-Skiing 17:00 intensity: (4:45 @1) + (9:51 @2) + (2:24 @3) 2.13 mi (8:00 / mi) +44m 7:31 / mi
ahr:107 max:135

XC-Skiing 20:11 intensity: (27 @1) + (2 @2) + (9:19 @3) + (8:25 @4) + (1:58 @5) 3.16 mi (6:23 / mi) +60m 6:02 / mi
ahr:139 max:169

XC-Skiing 21:54 intensity: (16:15 @3) + (5:04 @4) + (35 @5) 2.75 mi (7:58 / mi) +58m 7:29 / mi
ahr:136 max:167

Monday Jan 8, 2018 #

XC-Skiing 41:00 [3] 8.0 km (5:08 / km)

Well now that the cold snap has left we get hit with some forties today. I got to LPeak a bit late, it was ok, but I didn't feel so well, but I skied enough to loosen up my legs a bit.
12 PM

XC-Skiing 41:12 intensity: (2:54 @0) + (11:47 @1) + (12:02 @2) + (14:01 @3) + (28 @4) 5.05 mi (8:10 / mi) +65m 7:51 / mi
ahr:104 max:150

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