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Dec 17, 2019, 9:24 am

ETA classic ski

P6 - Blacks (then up and down many times...). Good turnout with 23 others! Good conditions considering only one snowfall of 10cm since the last thaw.
Warmup: 20 minutes Z1
Sprints: 6x15 second speed bursts with 1 minute between each
Intervals (starting at the bottom of Black Lake hill):
2-3-4 (Z 3-4 )with equal rest followed by 2-4-6 (Z 3-4) with equal rest except after the last interval which will be 10 minutes of easy Z1
Strength: 30 seconds of each: double pole, single sticking, abs only and 45 seconds of legs only
Repeat all 3x
Recovery: 1+ hour easy Z1 ski (actually only did 30 mins)

P6 - Blacks (then up and down many times...). Good turnout with 23 others! Good conditions considering only one snowfall of 10cm since the last thaw. Warmup: 20 minutes Z1 Sprints: 6x15 second speed bursts with 1 minute between each Intervals (starting at the bottom of Black Lake hill): 2-3-4 (Z 3-4 )with equal rest followed by 2-4-6 (Z 3-4) with equal rest except after the last interval which will be 10 minutes of easy Z1 Strength: 30 seconds of each: double pole, single sticking, abs only and 45 seconds of legs only Repeat all 3x Recovery: 1+ hour easy Z1 ski (actually only did 30 mins)
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By: summitboy
Started in: Gatineau, Quebec, CA
Distance: 18.1 km
Selected: 18.1 km
Elevation: + 363 / - 347 m
Moving Time: 01:38:25
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Page Views: 2
Departed: Dec 17, 2019, 9:24 am
Starts in: Gatineau, Quebec, CA
Distance: 18.1 km
Selected distance: 18.1 km
Elevation: + 363 / - 347 m
Max Grade:
Avg Grade
Cat
FIETS
VAM
Ascent time
Descent time
Total Duration: 02:21:49
Selection Duration: 8509
Moving Time: 01:38:25
Selection Moving Time: 01:38:25
Stopped Time: 00:43:24
Max Speed: 36.1 kph
Avg Speed: 11.1 kph
Pace: 00:07:49
Moving Pace: 00:05:25
Max HR: 179 bpm
Min HR: 90 bpm
Avg HR: 135 bpm

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

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