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Training Log Archive: runninghils

In the 7 days ending Feb 8, 2014:

activity # timemileskm+ft
  XC Ski2 3:11:37 24.18(7:56) 38.91(4:55)
  Strength Training3 3:00:00
  Road Bike2 2:10:03 28.2(13.0/h) 45.38(20.9/h)
  Run2 1:59:58 13.3(9:01) 21.4(5:36)
  Total7 10:21:38 65.68 105.7

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Saturday Feb 8, 2014 #

XC Ski race (Skate- 27k VASA) 2:00:28 [4] 27.0 km (4:28 / km)

Holy cold!! Trail conditions were amazing - very hard packed but not icy. Only thing was that it was really cold so the snow was slow slow slow. Once in a while I'd hit a sunny spot on the trail and feel like I was really moving. Felt good overall even though I'm still battling out the last bit of my cold.

Friday Feb 7, 2014 #


I am pretty surprised at how well my weight loss campaign is going. This has always been really hard for me, but this time, I think I have it figured out. I feel awesome during my workouts and am not feeling hungry or deprived. It seems that the big key thing is that I'm finally off sugar and not struggling with it much.

As of this morning, I am down almost 7 pounds in one month. I'm trying to not expect this rate of change to continue, but I'm excited by my results. The plan is to drop enough to essentially "lose my pack." I am thinking I probably have another 15 pounds to go.

Thursday Feb 6, 2014 #

Run (Treadmill) 1:04:38 [3] 7.0 mi (9:14 / mi)

Treadmill Hill run
10 minute warm up
5x 2 minutes @ 6% and 8:34/mile
5x 1 minute @ 7% and 8:27/mile
5x 30 sec @ 8% 7:54/mile
Steady 9:30s the rest of the time. Seemed to take a while to cool down after the last interval, but eventually got there after about 8 minutes. Ran until I hit 7 miles. Of course, the treadmill thinks I'm done at 1 hour. Um, no, treadmill. You don't know me.

Strength Training 1:00:00 [3]

Warm-up: 500m Row then 20 dislocates, 20 jump squats, 20 plank to standing

5 wall balls
5 barbell rows (did 72 lb)

1 minute rest before starting tabata hollow rock. Hollow rock is so hard, it's a killer!

"death by weighted push ups" Did Rx - 25 pound plate
Every minute do the number of push ups of the minute you're on. I finished round 12 just before the buzzer and then only got 6 in round 13
Score: 12 rounds +6
I was pretty proud because I didn't think I'd be able to do very many with a 25-lb plate. Not too shabby

Did shoulder PT afterward… much more difficult after all those push ups.

Wednesday Feb 5, 2014 #

Road Bike (Trainer) 1:20:00 [3] 18.4 mi (13.8 mph)

10 minute warm-up
3x 12 minute intervals aiming for 90-95 cadence
5 minutes in between.

Tuesday Feb 4, 2014 #

Run (Treadmill) 55:20 [3] 6.3 mi (8:47 / mi)

Run with pyramid intervals with equal recovery afterward:
1, 2, 3, 4, 3, 2, 1 min
Started doing the intervals at 7:30 pace at 1% incline and recovery/easy at 9:30s. second half upped it to 7:20 at 1% incline for the intervals.

Felt good, but cut it a little short of the 1 hour planned time because I was running a bit behind for getting in to the office. Lungs were hurting afterward even though it didn't really bother me during the workout. Stupid cold.

Strength Training 1:00:00 [3]

Warm-up - 50 Jumping jacks, 40 mountain climbers, 30 push ups, 20 dislocates, 10 overhead squats with PVC

Mobility - roll each side of shoulders 1 minute with lax ball, also foam rolled quads and hip flexors

Strength - Push Press 5 rounds every 2 min (going for 1RM)
If this isn't a real 1RM, it's definitely a post-injury 1RM - no shoulder pain on this, even though I did feel some over the summer on PP.

Push Press (75 lb)
Toes to Bar
Box Jumps (20")
Time: 10:41

Shoulder PT after class

Monday Feb 3, 2014 #

6 AM

Road Bike (Trainer) 50:03 [3] 9.8 mi (11.7 mph)

Morning spin.
6 PM

Strength Training 1:00:00 [3]

Tabata Double Unders
+ Dislocates, KB swing/squats, inchworm pushups, dive-bomber push ups

Mobility - shoulders, couch stretch, roll quads

EMOTM 2 min x 5 rounds Front squat 1RM attempt
165 was a new post-injury PR, but it was not the best and I almost bailed on it, so I decided to drop down for the last rep

1000m row
then 5 rounds of:
5 squat clean (95 lb)
5 HSPU (used two boards + abmat)
Time: 13:40
Wow, this was tough. During warm-up, the weight on the bar felt good. THEN, after rowing 1000m, it felt much heavier. Made it through, though.

Shoulder PT afterward. I paid someone to shovel my driveway Sunday since that seems to be my main shoulder problem-inducing activity.

Sunday Feb 2, 2014 #

XC Ski (Clasic) 1:11:09 [3] 7.4 mi (9:37 / mi)

Classic ski at City Forest. So flat - lots of double pole and kick-double pole. That's a good thing to practice, though, since double pole is the fastest of the "gears" for classic - apparently, they can't make a classic sprint course that's hilly enough to keep the pros from double poling the whole thing. Skiing at City Forest makes you feel like some sort of pro because of how you pass everyone like they're standing still. On the other hand, the dog walkers ruin the trail. It was fine for what I was doing today, though. Did one loop of the northern half and two loops on the southern part, which was not as recently groomed, but skied in enough for double poling.

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