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Training Log Archive: sberg

In the 7 days ending Mar 2, 2014:

activity # timemileskm+m
  Ski-O1 1:22:09 8.77(9:22) 14.12(5:49) 139
  Orienteering1 1:00:30 4.06(14:54) 6.54(9:15) 2
  Skiing Classic1 39:59 3.21(12:29) 5.16(7:45) 5
  Running1 38:46 3.74(10:23) 6.01(6:27) 10
  Total4 3:41:24 19.78(11:12) 31.83(6:57) 156
  [1-5]4 3:41:21

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MoTuWeThFrSaSu

Sunday Mar 2, 2014 #

9 AM

Ski-O race 1:22:09 intensity: (33 @2) + (13:44 @3) + (1:07:38 @4) + (14 @5) ** 14.12 km (5:49 / km) +139m 5:33 / km
ahr:139 max:150

Ski-O at Nakkertok. Very nice course by Robbie A. A beautiful day. My lack of ski-training felt on the long uphill towards 11. I was the first skier on the course at 9-10 and had to decide where to do the shortcuts. Also first in the groomed tracks at 16-17 and didn't want to destroy the nice classic tracks and my double poling was not the fastest.

Saturday Mar 1, 2014 #

3 PM

Skiing Classic (Skate) 39:59 intensity: (1 @0) + (2:16 @1) + (6:00 @2) + (22:30 @3) + (9:12 @4) 5.16 km (7:45 / km) +5m 7:43 / km
ahr:126 max:140

Lazy ski on the snowmobile trails at the end of the road.Wanted to get out and get some fresh air.

Wednesday Feb 26, 2014 #

6 PM

Orienteering 1:00:30 intensity: (1 @0) + (40 @1) + (2:55 @2) + (22:57 @3) + (32:18 @4) + (1:39 @5) ** 6.54 km (9:15 / km) +2m 9:14 / km
ahr:135 max:165 shoes: Asic gel cumulus 14

Francis training, Night-O "dog-bone" exercise at Mud Lake. cold night! most of the running was good thanks to dog walkers and snowshoe walkers that packed trails.

Monday Feb 24, 2014 #

4 PM

Running 38:46 intensity: (1 @0) + (16 @1) + (4:02 @2) + (6:25 @3) + (22:23 @4) + (5:39 @5) 6.01 km (6:27 / km) +10m 6:24 / km
ahr:141 max:177 shoes: Asic gel cumulus 14

Lazy run after work.

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