Training Log Archive: runninghils

So, with the roads in terrible shape (icy) on Friday and accidents all over the place, I decided to try to check out Chippewa Nature Center for some local XC skiing. Since my race next weekend is classic and that's usually the better choice on the marginal trails, I went with the classic skis. It was not so good. Skied out toward the tridge, but there were 3 road crossings, so I had to stop and take my skis off, which wasn't my favorite. It was total crust skiing conditions and actually would have probably been pretty decent for skating. Turned around and went to get on the river trail, which was free from road crossings. (Of course, after taking my skis off 3 more times) Unfortunately, after the heat up and people walking on the trail, plus high winds, the trail was pretty beat up - hard and bumpy with lots of debris. I had put wax on, but it wasn't doing any good (needed klister) so I double poled the whole time. Eventually, I got sick of fighting with my wax catching on the debris and threatening to make me fall, so I turned around and called it. Probably should have checked this trail out back when it was in good condition. I don't think that this ski gave it a fair shake. I actually thought about going down and skiing on the river (I saw snowmobile tracks) but decided against it. Just because the snowmobilers do it does not mean it's safe.

4x10 minutes high cadence intervals

10 minute warm-up
7x2 min at 6% and 8:34 pace (2 min recovery in between)
5 minute recovery
7x1 min at 7% and 8:27 pace (1 min recovery in between)
4 minute recovery
7x 30 sec at 8% and 8:27 (30 sec recovery)
30 seconds is a rather short time to try to do an interval on the treadmill with the ramp up/down time. Made it work, though.
Legs were feeling it for sure - especially with the shorter recovery on the 1-min intervals.

C • your training looks harder than your races 4

Warm-up - rowing, duck walk, bear crawl, burpee broad jumps, lunges

Strength: Tabata hollow rock, tabata superman holds

Workout:
21 thrusters (65 lb - Rx)
42 Slam balls (20 - Rx)
63 Double unders
15 thrusters
30 slam balls
45 double unders
9 thrusters
18 slam balls
27 double unders
Time: 12:13

Strength/skill - EMOTM 7 min
2 hang muscle snatch - 30 lb

Workout:
Buy-in - 1000m row
5 rounds:
5 snatch grip deadlift
5 hang power snatch
5 overhead squat
Cash-out - 100 sit ups
Time 17:03 (did 55 pounds. Rx of 65 seemed too heavy during warm-up.) Time cap was supposed to be 16 min, so I guess I chose the right weight.

10 min. Warm-up at 9:30s. Then, did an interval ladder at 7:20 pace and 1% incline with equal rest after the interval.
1-2-3-4-5-4-3-2-1
Whew, those middle 3 intervals are killers! Good, tough workout, but recovery time was enough to be ready for the next one.

Easy running the rest of the time to hit 1:20.

Warm-up: tabata double unders. Did a little better with this today than previous days. I tend to do better with the double unders when I'm warmed up, I think.
2 rounds: 25 jumping jacks, 20 squats, 15 dislocates, 10 push ups, 5 KB swings (53 lb)

Workout:
10 Rounds for time:
10 chest to bar pull-ups (blue)
10 kettle bell swings (35 lb)
10 pistol squats (holding band for balance)
10 weighted push ups (25 lb)
Time: 27:34 (cap was 35 min)

Shoulder PT - 3 rounds of 20 each

Hanson Hills Classic 12K. It was actually 14K. They changed the course this year to include the new wilderness spur classic-only trail. Very cool change. It was a beautiful sunny day and my blue extra kick wax was working perfectly. I started 2:15 back in the interval start with a lot of fast people in front of me, so I only got to pass one person and spent the whole race getting passed by fast men who started behind me. I ended up in 4th overall, so I was happy with that. It's hard to push yourself in an interval start when you have no idea who is by you, but I tried to go with the people as they passed me as much as possible anyway. It was really a perfect day.

Warm-up/wax test and then a 2K cool down after the race.

High cadence trainer ride. Felt better with it as it went on.