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Nov 16, 2021, 9:07 am

ETA Dryland Training

Cold with about 50% snow coverage, a bit crunchy under foot. Good turnout of 25-ish.
Warmup: 30 minutes of easy ski striding/jogging Zone 1-2 starting our intervals lower down on Penguin hill.
Intervals: 41 minutes of ladder hill repeats (using ski striding technique) on Penguin aiming for Zone 4. A reminder to keep the pace even throughout. Your last interval should be as good as, or better than, your first. If you find yourself flagging, shorten the distance but keep the intensity. Ski striding is just as effective as running for raising the HR to zone 4/5 but better for ski preparation, so focus on good technique throughout.
Recovery: 1+ hour(s) Zone 1-2 recovery trail running on Ridge Road (other trails a bit slippy)
Total workout: 2.5-3 hours
Garage post exercise lunch.
Not Park Run: 57:09

Cold with about 50% snow coverage, a bit crunchy under foot. Good turnout of 25-ish. Warmup: 30 minutes of easy ski striding/jogging Zone 1-2 starting our intervals lower down on Penguin hill. Intervals: 41 minutes of ladder hill repeats (using ski striding technique) on Penguin aiming for Zone 4. A reminder to keep the pace even throughout. Your last interval should be as good as, or better than, your first. If you find yourself flagging, shorten the distance but keep the intensity. Ski striding is just as effective as running for raising the HR to zone 4/5 but better for ski preparation, so focus on good technique throughout. Recovery: 1+ hour(s) Zone 1-2 recovery trail running on Ridge Road (other trails a bit slippy) Total workout: 2.5-3 hours Garage post exercise lunch. Not Park Run: 57:09
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By: summitboy
Started in: Chelsea, Quebec, CA
Distance: 14.8 km
Selected: 14.8 km
Elevation: + 381 / - 384 m
Moving Time: 02:24:27
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Page Views: 2
Departed: Nov 16, 2021, 9:07 am
Starts in: Chelsea, Quebec, CA
Distance: 14.8 km
Selected distance: 14.8 km
Elevation: + 381 / - 384 m
Max Grade:
Avg Grade
Cat
FIETS
VAM
Ascent time
Descent time
Total Duration: 02:45:18
Selection Duration: 9918
Moving Time: 02:24:27
Selection Moving Time: 02:24:27
Stopped Time: 00:20:51
Max Speed: 10.2 kph
Avg Speed: 6.1 kph
Pace: 00:11:10
Moving Pace: 00:09:45
Max HR: 165 bpm
Min HR: 79 bpm
Avg HR: 124 bpm

Time spent at or above each speed
Average grade at each speed

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