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Jan 4, 2022, 9:39 am

ETA skate ski P6-Black's

First practice of 2022 and in Gatineau park. Demsis have worked miracles considering how little snow we have had (1-2cm on the parkways), but still 6/10 for skate and classic. 09:30 at P6. Not too cold since it was overcast. Forgot HRM...

WORKOUT:
Warmup: 20 minutes Zone 1-2 (below aerobic threshold)
Speed work: 6x 20 second pickups Zone 2+ with 1 minute between each (preparation for intervals)
Intervals: One skate uphill until offset is needed. 6x 1 minute Zone 3+ with equal rest (aerobic-anaerobic transition)
6x 2 minutes Zone 4+ with equal rest (above anaerobic threshold)
Strength: 5x 30 seconds each, alternating legs only, double poling
Recovery: 1+ hour(s) EZ zone 1-2
Unfortunately, due to the pandemic restrictions there will be no post ski social.

Feeling tired from ice climbing and bad back, so did not complete all the intervals and only skied back to P6 as my cool down.

First practice of 2022 and in Gatineau park. Demsis have worked miracles considering how little snow we have had (1-2cm on the parkways), but still 6/10 for skate and classic. 09:30 at P6. Not too cold since it was overcast. Forgot HRM... WORKOUT: Warmup: 20 minutes Zone 1-2 (below aerobic threshold) Speed work: 6x 20 second pickups Zone 2+ with 1 minute between each (preparation for intervals) Intervals: One skate uphill until offset is needed. 6x 1 minute Zone 3+ with equal rest (aerobic-anaerobic transition) 6x 2 minutes Zone 4+ with equal rest (above anaerobic threshold) Strength: 5x 30 seconds each, alternating legs only, double poling Recovery: 1+ hour(s) EZ zone 1-2 Unfortunately, due to the pandemic restrictions there will be no post ski social. Feeling tired from ice climbing and bad back, so did not complete all the intervals and only skied back to P6 as my cool down.
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By: summitboy
Started in: Gatineau, Quebec, CA
Distance: 13.0 km
Selected: 13.0 km
Elevation: + 213 / - 209 m
Moving Time: 01:05:23
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Page Views: 3
Departed: Jan 4, 2022, 9:39 am
Starts in: Gatineau, Quebec, CA
Distance: 13.0 km
Selected distance: 13.0 km
Elevation: + 213 / - 209 m
Max Grade:
Avg Grade
Cat
FIETS
VAM
Ascent time
Descent time
Total Duration: 01:23:47
Selection Duration: 5027
Moving Time: 01:05:23
Selection Moving Time: 01:05:23
Stopped Time: 00:18:24
Max Speed: 26.6 kph
Avg Speed: 12.0 kph
Pace: 00:06:25
Moving Pace: 00:05:00

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

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