Training Log Archive: runninghilsIn the 7 days ending Dec 22, 2013:
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Sunday Dec 22, 2013 #
XC Ski (Classic) 1:53:47 [3] 9.3 mi (12:14 / mi)
Hanson hills. So. Much. Snow. They kind of rolled the trail but there was so much snow they couldn't keep up with the new snow. There were no set tracks and it was very soft. I guess that's one way to force yourself to do something you're bad at- I pretty much suck at diagonal striding outside the track. I only had classic skis so there was no option to skate instead. Tried to do a 20 minute and a 30 minute tempo sessions but that was hard to do when fighting with my skis. It was like backcountry ski conditions but on skinny race skis. I hope this helps make me more efficient when I get back on nice hard tracks.
Saturday Dec 21, 2013 #
XC Ski 2:20:00 [3] 15.5 mi (9:02 / mi)
Hanson hills - did all the trails red brown yellow blue green. Nice trail today!
Thursday Dec 19, 2013 #
Strength Training 1:00:00 [3]
Strength: Overhead Squat
3x every 2 min, 5 rounds
65*70*70*70*70
Wanted to go up to 75, but 70 seemed about the max my shoulder wanted to do. OHS is the only movement that still seems to be affected by my shoulder issue.
Workout: 4 rounds for total reps of 1 inute each:
KB swings (American) - 35 lb
Burpees
Thrusters - 65 lb
Slam balls - 20 lb
Rest
Total Reps: 277
3x every 2 min, 5 rounds
65*70*70*70*70
Wanted to go up to 75, but 70 seemed about the max my shoulder wanted to do. OHS is the only movement that still seems to be affected by my shoulder issue.
Workout: 4 rounds for total reps of 1 inute each:
KB swings (American) - 35 lb
Burpees
Thrusters - 65 lb
Slam balls - 20 lb
Rest
Total Reps: 277
Run (Treadmill) 45:00 [3] 5.0 mi (9:00 / mi)
10 minute warm-up
4 x 6 minutes 8:20/mile with 2 minute recovery between
5 minute cool down + some walking at the end.
3rd pair of shoes tried for treadmill running and feet still giving me trouble. Took a video. nothing obvious to me...
4 x 6 minutes 8:20/mile with 2 minute recovery between
5 minute cool down + some walking at the end.
3rd pair of shoes tried for treadmill running and feet still giving me trouble. Took a video. nothing obvious to me...
Wednesday Dec 18, 2013 #
Road Bike (Trainer) 1:15:11 [3] 16.5 mi (13.2 mph)
10 min warm-up
2 x 20 minutes at cruise interval pace at high cadence (90-95) This was hard enough that I had to focus, but not so hard that I couldn't maintain it. 5 minutes easy in between
Easy riding rest of the time continuing high cadence.
2 x 20 minutes at cruise interval pace at high cadence (90-95) This was hard enough that I had to focus, but not so hard that I couldn't maintain it. 5 minutes easy in between
Easy riding rest of the time continuing high cadence.
Tuesday Dec 17, 2013 #
Run 1:00:00 [3] 6.2 mi (9:41 / mi)
Set treadmill at 6.2 mph for the whole time:
10 minute warm-up, 2 minutes at 0% incline between each "hill interval"
5 x 2 minutes at 5% incline
2 x 2 minutes at 5%+1 minute at 6%
2 x 1 minute at 5% + 2 minutes at 7%
1 x 2 minutes at 5% + 2 minutes at 7%
6 minute cool-down at 0%
10 minute warm-up, 2 minutes at 0% incline between each "hill interval"
5 x 2 minutes at 5% incline
2 x 2 minutes at 5%+1 minute at 6%
2 x 1 minute at 5% + 2 minutes at 7%
1 x 2 minutes at 5% + 2 minutes at 7%
6 minute cool-down at 0%
Monday Dec 16, 2013 #
Strength Training 1:00:00 [3]
Strength: Every 2 minutes, 5 dead hang pull-ups
Had to do blue band… Since my shoulder injury this spring and months of no pull-ups, I still suck at them.
Workout:
5 Rounds for time:
25 air squats
15 hand release push ups
5 power snatch (70 lb)
Time: 11:11
Did PT on shoulder afterward and some foam rolling
Had to do blue band… Since my shoulder injury this spring and months of no pull-ups, I still suck at them.
Workout:
5 Rounds for time:
25 air squats
15 hand release push ups
5 power snatch (70 lb)
Time: 11:11
Did PT on shoulder afterward and some foam rolling
Road Bike (Trainer) 46:07 [3] 9.0 mi (11.7 mph)
Easy trainer spin - high cadence.