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Training Log Archive: kurthu

In the 7 days ending Jan 18, 2009:

activity # timemileskm+m
  Running6 5:20:32 31.69(10:07) 51.0(6:17) 1040
  Ski XC3 4:32:54 27.96(9:46) 45.0(6:04) 380
  Cycling2 2:00:00 36.35(3:18) 58.5(2:03)
  stretching6 1:00:00
  Total7 12:53:26 96.0 154.5 1420

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MoTuWeThFrSaSu

Sunday Jan 18, 2009 #

Running 1:13:16 [3] 11.0 km (6:40 / km) +300m 5:52 / km
ahr:132 max:145 shoes: Integrators4

Lake Cresta - Uaul Grond - Conn - Ransun. All on ice and pressed snow. Rough footing. Some trails blocked by broken trees. Left aductor still a bit sore.

stretching 10:00 [1]

Saturday Jan 17, 2009 #

Running intervals 20:00 intensity: (10:00 @3) + (10:00 @4) 4.0 km (5:00 / km) +50m 4:42 / km
max:147 shoes: Brooks Glycerin 4

2 sets of 10x 30 s on / 30 s off. On the road, some ice on the ground. Couldn't push very hard (sore aductors).

Running warm up/down 30:00 [2] 4.5 km (6:40 / km) +60m 6:15 / km
shoes: Brooks Glycerin 4

Before, after intervals and between sets.

stretching 10:00 [1]

Friday Jan 16, 2009 #

Running (Morning jog) 42:48 [2] 7.0 km (6:07 / km) +140m 5:34 / km
shoes: Integrators4

Prada - Digg - Porclis.

Ski XC (classic) 1:39:29 [2] 16.5 km (6:02 / km) +150m 5:46 / km
ahr:120 max:134

Same as yesterday, same waxless skis. Aductors still sore.

Running warm up/down 16:00 [2] 2.5 km (6:24 / km) +40m 5:56 / km
shoes: Brooks Glycerin 4

To/from XC center.

stretching 10:00 [1]

Thursday Jan 15, 2009 #

Ski XC (classic) 1:43:25 [2] 16.5 km (6:16 / km) +150m 6:00 / km
ahr:119 max:131

3x Prada, Isla, Sur Aua. On waxless skis. Didn't push hard - low HR. But aductors are sore now.

Running warm up/down 16:00 [3] 2.5 km (6:24 / km) +40m 5:56 / km
shoes: Brooks Glycerin 4

To/from XC center.

Wednesday Jan 14, 2009 #

Running (Morning jog) 44:00 [2] 7.0 km (6:17 / km) +170m 5:36 / km
shoes: Integrators4

Lake Cresta - Uaul Grond.

Ski XC (classic) 1:10:00 [2] 12.0 km (5:50 / km) +80m 5:39 / km
ahr:125 max:136

3x Prada , 1x Isla. On hired skis (waxless Fischer Super Light Crown). Good conditions, sunny and quite warm.
Completely recovered from cold. Can start high volume base training now :-)

Running warm up/down 16:00 [2] 2.5 km (6:24 / km) +40m 5:56 / km
shoes: Brooks Glycerin 4

To/from XC center.

stretching 10:00 [1]

Tuesday Jan 13, 2009 #

Cycling (Indoor trainer) 1:00:00 [2] 30.5 km (1:58 / km)
ahr:124 max:135

Morning ride on ergo bike. Profile: 3 hills.

stretching 10:00 [1]

Monday Jan 12, 2009 #

Running 1:02:28 intensity: (30:00 @2) + (32:28 @3) 10.0 km (6:15 / km) +200m 5:41 / km
ahr:132 max:147 shoes: Integrators4

Laegern (slope) in the sun.

stretching 10:00 [1]

Cycling (Indoor trainer) 1:00:00 [2] 28.0 km (2:09 / km)
ahr:128 max:142

Ergo bike. Profile: cross country.

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