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Training Log Archive: runninghils

In the 7 days ending Jan 25, 2014:

activity # timemileskm+ft
  XC Ski2 4:10:43 29.83(8:24) 48.0(5:13)
  Run2 1:31:00 9.6(9:29) 15.45(5:53)
  Road Bike2 1:16:16 14.1(11.1/h) 22.69(17.9/h)
  Strength Training1 1:00:00
  Total6 7:57:59 53.53 86.14

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Saturday Jan 25, 2014 #

XC Ski race (Half Noquemanon classic) 1:57:53 [4] 24.0 km (4:55 / km)

Noquemanon! Decided to do the half instead of the full because I was having some shoulder issues on previous skis. No problems today. I'm thinking maybe all the snow shoveling was contributing to the shoulder issue. Anyway, the snow was super slow today because of the 3 degree temps. I was super excited for our new ski suits but it was too cold so I had to wear warmer layers.
It was a tough one, but totally beautiful out there. First K was on the shared course with the full marathon. Then, we split off for 5K on a different trail (presumably to spread us out before meeting back up with the 50Kers.) This part of the course felt pretty much ungroomed. If you wanted to pass, good luck. As soon as you stepped out of the track, it was like the brakes were on and you couldn't pass. So, follow-the-leader/tour for 5K until we got back onto the main course, where I could finally get around people again. Was happy to see Rebecca, one of my HH/CCSS teammates doing the 50K. I normally can't keep up with her, but I stuck with her for a long time until I decided to re-zip my boot, which always seems to come unzipped. Had a good ski to the finish except for one point when I came down a steep hill with a rutted out turn at the bottom. I freaked out and ended up crashing. Oops! The tracks weren't that great on the trail, but the wind just blew everything out on the last 2K. The choice was between icy packed trail where I felt like Bambi on the ice or in the soft drift on the side. Toughed it out to the end and fought off a challenger.
I was entirely shocked to find out that I took 2nd overall for the women out of 49. Very happy with that!

Thursday Jan 23, 2014 #

Road Bike (Trainer) 30:09 [3] 5.6 mi (11.1 mph)

Trainer ride - nice easy spin.

Wednesday Jan 22, 2014 #

Run (Treadmill) 45:30 [3] 4.9 mi (9:17 / mi)

Felt good today
Warm-up included 4x30 second pick ups
Did 3x 90s intervals at "race pace" which I decided to do at 7:53/mi with 3 min in between
Remainder of run one notch higher than usual 9:40s - did 9:30s I had a good "endurance" heart rate of about 144 when I checked it at 9:30s, so I think that was appropriate. Chatted about skiing with my boss's boss, who was on the next treadmill.

Tuesday Jan 21, 2014 #

Run (Treadmill) 45:30 [3] 4.7 mi (9:41 / mi)

Treadmill hill workout - warm-up 6 min
1x2 min at 4%
4x2 min at 6%
2x3 min at 6%
1x4 min at 6%, increased speed to 6.3 mph
2 minute recovery at 0% between each one.

Monday Jan 20, 2014 #

Road Bike (Trainer) 46:07 [2] 8.5 mi (11.1 mph)

Trainer recovery ride - high cadence, light.

Strength Training 1:00:00 [3]

Warm-up- rowing, squat jumps, dislocates, push ups, good mornings

Mobility - quads on roller, front of shoulder - lacrosse ball

Strength: Front squat - 8 rounds of 3, every 2 minutes
Did 115 for first round and 125 for rest

Workout - Open 13.2
10 Min AMRAP
5 shoulder to overhead (75)
10 deadlift (75)
15 box jumps (20")
Rx - 5 rounds + 25 reps (total score 175)

Did shoulder PT at end

Sunday Jan 19, 2014 #

XC Ski (Classic) 2:12:50 [3] 24.0 km (5:32 / km)

Classic Ski at Hanson Hills with Curt, Brenda, Joe and Gussie. (Gussie was skating so only sometimes with her.)

We did the classic only trail (Wilderness Spur) to red, to brown, yellow, blue, and then back. I used Strava for distance, but Gussie's Garmin was showing longer distance, so I added a K to the Strava distance.

Plan was two 30-minute tempo sessions, but these guys are actually faster skiers than me, so it didn't quite go like that, but I know I got at least an hour of tempo in there. Good ski, though - beautiful weather, nice snow. I had to stop and rewax a few K in because I didn't quite have enough kick. There was a fair amount of wind today and especially last night - it blew snow over the tracks in a few places, but the track was mostly unaffected. The one thing, though, was all the oak leaves. One of the most ridiculous things about classic skiing is that a little oak leaf in the track can take you out if you're not careful. I caught my pocket on one and bit it! (plus several other close calls.)

Other good news: the shoulder felt good today.

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