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Training Log Archive: runninghils

In the 7 days ending Dec 29, 2012:

activity # timemileskm+ft
  XC Ski2 3:53:39 25.66(9:06) 41.3(5:39)
  Strength Training3 3:05:00
  Yoga1 1:30:00
  Road Bike1 1:06:00 14.3(13.0/h) 23.01(20.9/h)
  Total7 9:34:39 39.96 64.31

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Saturday Dec 29, 2012 #

10 AM

Strength Training 50:00 [3]
ahr:124 max:181

10-9-8-7-6-5-4-3-2-1 of:
Slam Balls
Push Press

Push press was supposed to be 85 lbs and I messed it up and did 75 instead. A little behind the ball this morning, I guess. Oops. Forgot to start my watch for the warm-up and forgot to stop after finished, so average HR is a bit messed up.
3 PM

XC Ski (Classic) 58:34 [3] 9.0 km (6:30 / km)
ahr:145 max:171

Hanson Hills - Wilderness Spur loop to Yellow loop. Distance is estimated since I didn't do a "normal" loop. Swix Violet Extra was the perfect kick wax today. I even got up "herringbone hill" without getting out of the track! WOO! That actually may have been the first time that I have ever done that.

I did a better job at keeping a slightly lower intensity, as planned, today. Maybe because I was sore from yesterday. My hip flexors are angry at me.

XC Ski (Skate) 1:02:36 [3] 11.0 km (5:41 / km)
ahr:152 max:166

Went up "interval hill" to the Blue trail, took that to the big intersection, went down Brown, connected to Yellow, took the M93 hills to the main trail, and did about an extra kilometer out before heading back to the car to get over an hour in. Pretty tired from yesterday (and the preceding hour of classic skiing), but felt better and kept it easier today.

Friday Dec 28, 2012 #

3 PM

XC Ski (Classic) 1:12:40 [3] 13.0 km (5:35 / km)
ahr:159 max:178

Hanson Hills Red Loop
First ski of the season! Was kindof putzing along not paying much attention until someone caught me and we started talking... and I started skiing faster. He gave me some tips and I realized I needed to focus on skiing with the right form. Duh. Isn't that the whole point of the first time out? Definitely feeling the hip flexors after yesterday's heavy kettle bells - classic skiing is a big hip flexor workout too. Originally planned to take the "easy way back" but talked myself into doing the M93 hills.

XC Ski (Skate) 39:49 [3] 8.3 km (4:48 / km)
ahr:161 max:172

Hanson Hills Yellow Loop. Man, I didn't feel like I was pushing enough/going fast enough to result in an average HR of 161, but I guess it was challenging. That's mostly because I was still getting used to the motion of skiing again. Did the M93 hills on this lap too! They're not THAT bad (well, maybe the second one, the the rest aren't)

Thursday Dec 27, 2012 #

Strength Training 1:15:00 [3]
ahr:138 max:185

4 Rounds:
25 heavy KB Swings (Russian) 55 lb
10 hand release push-ups
10 ring dips (red band)
10:54 (not such a good time)

2K row for time
8:26 (fastest woman in the gym! Woo!)

Strength - Dead lift
5 lifts EMOTM 5 min
155 lb (Just under 70% 1 RM)

After class - playing with Double unders and new jump rope - got 23 in a row by banding my arms down!

Still feeling bad today from sugar excess - didn't really feel quite recovered going into the row. After the row, I was destroyed feeling, wanting to puke, couldn't get my breathing rate down for a couple minutes. Actually recovered a bit during the dead lifts.

Wednesday Dec 26, 2012 #

Road Bike (Trainer) 1:06:00 [3] 14.3 mi (13.0 mph)
ahr:147 max:172

Carmichael's Cycling for Cadence
UGH, ate too much sugar the past 3 days and felt DISGUSTING. I almost puked immediately after the last interval and couldn't shake the sick feeling for the whole cool down. This really shows the effect of too much sugar and junk on my performance.

Monday Dec 24, 2012 #

Strength Training 1:00:00 [3]
ahr:135 max:180

Warm-up then:
3 rounds for time of:
*5 rounds of Cindy (5 pull ups (purple band) 10 push ups 15 squats)
*10 Power Clean & Jerk 105
Cap: 30 min
At 30 minutes, I had completed two full rounds and was starting the 3rd round of Cindy on the last full round.
The C&J, I did 105 for the first round, but realized after 2 lifts the second round that I was taking too long, so I cut 10 lbs and went with 95 for the next 8 lifts so I could keep moving faster

4x400m 1 minute rest in between (approx 400 meter course, over snow and ice)
Kept it to about 2:00 per round - kept up with 2nd fasted guy. Not sure how exact this 400 m course is, but I do know I need to get the speed up, so this is a good workout for me.

Sunday Dec 23, 2012 #

Yoga (Ashtanga) 1:30:00 [3]

Nice Ashtanga Class - still feeling effects on my shins of that uphill trekking workout so I figured I'd take an easy yoga day.

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