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Training Log Archive: runninghils

In the 7 days ending Mar 16, 2013:

activity # timemileskm+ft
  Yoga1 1:30:00
  Strength Training2 1:30:00
  Road Bike1 1:04:36 15.8(14.7/h) 25.43(23.6/h)
  Run1 57:44 5.25(11:00) 8.45(6:50)
  XC Ski1 35:00 4.66(7:31) 7.5(4:40)
  Total6 5:37:20 25.71 41.38

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Friday Mar 15, 2013 #

Road Bike (Trainer) 1:04:36 [3] 15.8 mi (14.7 mph)

Climbing Speed DVD - last time averaged 14.2 mph for this workout, but it was in the morning vs. the evening for this ride. Still, I'll call it improvement.

Thursday Mar 14, 2013 #

5 PM

Strength Training 30:00 [3]

Open Workout 13.2
5 shoulder to overhead 75 lb
10 deadlift 75 lb
15 box jumps 20" box
10 minutes as many rounds/reps as possible
Score: 207 (6 rounds +27 reps)
Was being a bit cautious on the shoulder to overhead because of my shoulder injury I'm nursing. It didn't hurt during the workout, but I'm feeling it a bit afterward. I will do no shoulder work for the entire next week.
6 PM

Run 57:44 [3] 5.25 mi (11:00 / mi)

Salzburg loop - easy run after crossfit. Still feeling the hips a bit from Saturday's rogaine - they were hurting I think from all the hills. It was SO NICE to be able to get out of crossfit and head out for a run in the daylight! Woohoo!

Wednesday Mar 13, 2013 #

Yoga 1:30:00 [1]


Monday Mar 11, 2013 #

Strength Training 1:00:00 [3]

50-40-30-20-10 of:
Wall balls (15 lb)
Push Press (55 lb)
Rx was 75 on the push press, but I didn't feel like that was smart since I am still feeling that shoulder. It ended up being plenty hard anyway. Also, we were short on 14 lb wall balls, so I had to use a 15 lb slam ball
Time: 22:07

Double under practice:
5 rounds of 30 Double Unders (didn't string together 30 at any point but did get 20 or close to it twice.)

Sunday Mar 10, 2013 #

XC Ski race (Classic) 35:00 [3] 7.5 km (4:40 / km)

Approximate time. XCHQ Relay race today to end the XC season. It was pretty warm, and Ann let me use her "hairies." They worked really well - I may have to get some. I'm glad I didn't bother waxing my own skis since I wouldn't have used them anyway. It was a fun day, though I was struggling to walk. I did warm up and loosen up after we got going on the race. I wasn't too worried about doing well in this one since there were no individual points and our team was too far down in points to benefit. I found out that I took first in 30-39 for the season, which I actually already knew. Then, I was surprised to find out that I took 3rd in total points for the season. Turns out I did enough races and did well enough in them! I had no idea I was even in the running.

I am beat after yesterday, though. Man, the drive up was rough and the drive back even worse. Early bed time is in order tonight.

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