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Training Log Archive: runninghils

In the 7 days ending Feb 16, 2013:

activity # timemileskm+ft
  Strength Training3 3:00:00
  XC Ski2 2:31:13 20.51(7:22) 33.0(4:35)
  Yoga1 1:30:00
  Road Bike1 1:05:06 15.3(14.1/h) 24.62(22.7/h)
  Run1 38:56 4.5(8:39) 7.24(5:23)
  Total8 8:45:15 40.31 64.86
averages - sleep:6.5

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Saturday Feb 16, 2013 #

XC Ski race (Skate) 1:16:00 [4] 17.0 km (4:28 / km)

Forbush Corner race. It was my first time racing or even skiing at Forbush. The trail was very nice. It was a lot of back and forth since they squeezed a lot of trail into a small area. I forgot my HRM strap, so no HR data. I was racing with some men until one of them looked like he was going to fall in front of me on a sharp corner... and I fell because I lost focus watching him about to fall. I lost the group, but I started to catch back up to that same guy toward the end of the race. I was rocking the V2 leading to the finish, but as soon as I got up close to passing him, he kicked it in and I couldn't pass. This is the second time this has happened this season with this same guy. Hey, I sprinted it out and did my best... I guess you can't help it if someone else has enough in the tank to fight you off.

Thursday Feb 14, 2013 #

12 PM

Run (Treadmill Intervals) 38:56 [4] 4.5 mi (8:39 / mi)
ahr:165 max:187 slept:6.0

1 Mile warm-up at 6.5 mph
7 x 0.25 mile intervals at 8.5 mph
.25 mile recovery at 6.5 mph

I think that 6.5 mph is too fast for me to recover. It seemed the first time I did this workout beause I only did 5 intervals, but as I've been adding them, I think I need to slow that down a bit. I was only getting my HR back down to 171 during my recovery period by interval 4. I did a little walking after the last 3 intervals (<1 minute) just to try to recover so I could do the other intervals.

Did a .25 mile cooldown walk afterward - not counted in workout time or distance.
6 PM

Strength Training 1:00:00 [3]

3 min run warm-up, squat, shoulder pass-through, ohs 30-20-30
+ practice squat snatch

Isabel - 30 squat snatches
Rx is 95 lb. Since my max is 90, I did 55

3 back squats, every 3 min, 5 rounds 80% 1RM
3 rounds at 130, 2 at 135

Hand Stand Push Ups
free work for 10 minutes
I did about 20, I'd say
Rich gave me the tip to look at the wall across the room, which helped
I did most with 1 kick board and an abmat. The last 4 were with just the abmat. It may be that much harder with a little less height, but I was also getting tired.

Wednesday Feb 13, 2013 #

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

Tuesday Feb 12, 2013 #

6 AM

Road Bike (Trainer) 1:05:06 [3] 15.3 mi (14.1 mph)

Carmichael's Cycling for Cadence - covered a mile more than last time I did this workout. Granted, I felt terrible from bad diet that day, but I'll take it!
6 PM

Strength Training 1:00:00 [3]

Warm-up - JJ, KB swings, goblet squats, crossover pushups, then tabata 16 of hollow rocks and supermans

3 rounds for time:
50 Double Unders
12 OHS RX was 95, I did 65

Strength: Front Squat 80% 1RM - 120 lb
Every 3 minutes for 5 rounds, 3 lifts

Bonus- 3 rounds
2 strict pull-ups (negatives for me)
3 knees to elbows
4 toes to bar

Monday Feb 11, 2013 #

Strength Training 1:00:00 [3]

Warm-up including barbell warmup with clean & jerk

Workout - "Grace"
30 Clean & Jerk - 95 lb
5:50 (Rx)
Made the board for this! 2nd place after Amy

1 minute as many box jumps as possible (24" box)
0:30 rest
1 minute as many ring dips as possible (purple band)
0:30 rest
Repeat until 45 reps of each are achieved

Sunday Feb 10, 2013 #

XC Ski race (Gran Traverse Classic) 1:15:13 [4] 16.0 km (4:42 / km)

Oh, man, 50K is a KILLER. I didn't have anything left for today's race and it showed in my pace and my place. I didn't have very good glide, but at about 6K, I realized the right track was a lot faster than the middle track and that seemed to improve. Still, my hip flexors were yelling at me when I tried to stride and my lower back muscles were yelling when I tried to double pole, so there really wasn't a technique that I was adequately rested for.

So the other thing was that, probably as a result of being tired, I totally lost balance, teetered and then face planted on one of the hills at a pretty decent pace. It left bruises on both sides of my nose where my sunglasses were. I'm a bit funny looking now. Ha!

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