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Training Log Archive: runninghils

In the 7 days ending Mar 1, 2014:

activity # timemileskm+ft
  Road Bike2 2:37:14 31.5(12.0/h) 50.69(19.3/h)
  XC Ski1 2:37:08 19.26(8:09) 31.0(5:04)
  Strength Training2 2:00:00
  Run2 1:31:06 10.2(8:56) 16.42(5:33)
  Total7 8:45:28 60.96 98.11

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Saturday Mar 1, 2014 #

XC Ski race (Black Mountain) 2:37:08 [3] 31.0 km (5:04 / km)

Beautiful day for a ski race. Somewhat cold at times but sunny with awesome snow. I can't even believe this is the last weekend of ski racing. This has to be the most beautiful course in Michigan. It's tough and hilly with some crazy tight turns, but I like it. Felt good and really enjoyed this one. Even got to sprint to race someone to the finish line. First in my age group 5th woman overall.

Thursday Feb 27, 2014 #

Road Bike (Trainer) 37:14 [3] 7.5 mi (12.1 mph)

Light, high cadence trainer ride. Recovery before last weekend of ski racing for the year.

Wednesday Feb 26, 2014 #

Strength Training 1:00:00 [3]

Lots of stuff today!
Warm-up - tabata double unders, plus dislocates, overhead squats, push ups, and good mornings
Strength - Every 2 minutes, 5x push press. Going for arm

25 min AMRAP
10 floor to overhead (65 lb - Rx)
10 toes to bar
10x double unders (multiply the round by 10 to get the number of double unders)
Got 6 rounds +50 reps
Did all snatches for the floor to overhead - wasn't sure I'd be able to do that, but was happy. Was doing well on double unders until round 5 where I couldn't get more than 3 in a row when going for 50. Very good workout. Whew.
7 AM

Run (Treadmill) 45:09 [3] 5.2 mi (8:41 / mi)

Did a warm up with 5x30 second pick ups. Then, did 3x90 second taper intervals at 7:20 pace. 3 min in between. "Base" pace of 9:00/mile

Tuesday Feb 25, 2014 #

Run 45:57 [3] 5.0 mi (9:11 / mi)

Hill simulation run
8 minute warm-up
4x2 minutes at 6%
3x3 minutes at 6% for first 2, 7% for last one
1x1 minute at 8%
6-minute cool down at 0%

Monday Feb 24, 2014 #

Strength Training 1:00:00 [3]

Warm-up - squats, dislocates, mountain climbers
Mobility - roll hamstrings, couch stretch
Strength - work up to 5RM Back squat - every 2 minutes
got up to 135, but I'm pretty sure I could have done 145. I mistakenly thought I had one more round. Oops.

50 ring dips (red band)
50 squat clean (75 lb)
50 ring dips
Time: 17:55
Definitely a tough one! Glad I didn't go any heavier with the cleans - weight was about right.
Despite two separate hand wounds, I ended up with no issues. One was super glued closed and the other was adequately healed.

Sunday Feb 23, 2014 #

Road Bike (Trainer) 2:00:00 [3] 24.0 mi (12.0 mph)

Trainer ride. Planned to run today, but was having 12 people over for a birthday party and couldn't get everything ready in time yesterday. SO, ended up having to ride the trainer in the evening after everyone left. Not bad. With 2 hours to ride and having watched all the movies Richelle gave me for Christmas (all Harry Potters and Pitch Perfect) I decided to renew Netflix and start getting after that "list" of movies that people yell at me all the time for never having seen. Tonight, I watched Super Troopers and to fill the rest of the time, I checked out a couple episodes of New Girl.

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