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Log

Date Workout Score Ave Comments Action
12/04/22 20:00 4,343m 2:18.1

C2 Episode 97
First time just 20 min steady
erg.zone

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11/28/22 3x12:00/2:00r 7,784m 2:18.7

C2 Episode 90 40 min
4x 12 Minutes w2r
erg.zone

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11/27/22 v2:00/1:00r...5 329m 6:04.7

Emma’s Ski Short Intervals
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11/25/22 v2:00/r...15 5,475m 2:11.5

Asensia damper change
6x4 90sec r with damper changes
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11/25/22 3x3:00/1:00r 1,290m 3:29.3

Emma’s
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11/23/22 7x5:00/0:03r 7,283m 2:24.1

Week1 - Day5 - Amazing Pace - Ski
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11/21/22 v2000m/r...8 8,000m 2:16.6

Actual 2x4000m with Rate Changes
4k as follows
2000 @22, 1000 @24, 500 @26, 500 @28.
Then 4r and second 4k. But I will d…

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11/21/22 6:00 1,217m 2:27.9

6 min Warm-Up
1 on 1 off
Get things moving slowly increase
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11/19/22 v750m/1:15r...2 1,500m 2:20.3

750 repeats for RBT
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11/19/22 v2:00/r...27 6,244m 2:19.3

Skeleton Day 3 30 min
5 min Warmup
5 x 2 min
4 x 2 min
3 x 2 min
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11/19/22 5:00 983m 2:32.5

5min Warmup
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11/18/22 2x8:00/5:00r 3,367m 2:22.5

Week1 - Day3 - Amazing Pace - Ski
erg.zone

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11/18/22 v1:00/r...9 4,805m 2:11.1

C2 ep 96 Damper change
Warming
D-10. 3 min. @20. 22. 24. 1r
D9. @24. 3m. Then R1
D8. @24. 3 m. 1r
D7 @24. 3m. 1 r<…

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11/18/22 5:00 994m 2:30.9

5min Warmup
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11/14/22 v1:00/0:30r...10 2,064m 2:25.3

Skelton 1/2 SKI Day 5 Speed
20 x 1. Rest 30 sec
Use the first Five to build into the Intensity. Then hold
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11/14/22 v4:00/r...5 6,409m 2:20.4

C2 episode 97
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11/13/22 v5:00/r...6 4,259m 2:20.8

Skelton Day 6 Pyramid
20 minutes of work
5 min warmup… 4 min on… 3min off
2 min on… 1 min off… 4…

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11/07/22 v1:40/0:20r...9 3,199m 2:20.6

Ski Skelton Day 7 Speed Endurance
MAKE SURE YOU WARM-UP FOR 10 MINUTES FIRST
9 x 1:40 on. 20 sec off
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11/07/22 v2:00/r...27 6,200m 2:20.3

Skeleton Day 3 30 min
5 min Warmup
5 x 2 min
4 x 2 min
3 x 2 min
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11/06/22 v1:00/r...15 4,283m 2:20.0

Skelton Day 4 Pyramids
2x10 Pyramids with 2minutes of active test in between
FOCUS ON THE RYTHIM Not so much power
Good for…

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10/30/22 45:00 8,538m 2:38.1

Skeleton day 1
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10/29/22 30:00 5,993m 2:30.1

C2 30 min 10/26/22
C2 podcast Skelton Crew 2 Challenge Warmup included
2 sets of 10 min going 50 seconds mod
10 sec hard kee…

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10/24/22 10000m 47:44.1 2:23.2

DH 10k 8.1 10k
10K time trial
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10/24/22 5:00 1,020m 2:27.0

5min Warmup
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10/23/22 v1500m/5:04r...4 6,000m 2:15.3

My Crew Version. 5x1500m with Push-ups or Pull-ups in between
5 x 1500m
Push-ups resistance or Pull-ups
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