Training Log Archive: runninghilsIn the 7 days ending Jan 17, 2015:
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Saturday Jan 17, 2015 #
XC Ski race (Skate) 54:47 [3] 13.3 km (4:07 / km)
Cote Dame Marie Loppet. Was not feeling super competitive at the start. Then we got going and I stayed right behind Karen for about 2 k. As she passed someone I passed too and decided to go around her as well. Soon I realized I was only 100 ft behind Gussie and jean who are quite fast. I stayed about the same distance from them to the 9k mark where the gap grew a bit. With less than 2k to go I saw them one last time and made a new push. Unfortunately I came into a tight corner a bit too hot and bit it, struggled to get back up, and lost at least 30 seconds total and my chance to catch them. At least nobody caught me. I finished 9th overall and first in my age group. Very happy with this one. Lots of real evidence that I'm getting faster.
XC Ski warm up/down (Skate) 26:00 [3] 5.0 km (5:12 / km)
Skiing before and after the race. Fingers froze too much after to do more.
Friday Jan 16, 2015 #
Strength Training 1:00:00 [3]
Warm-up - barbell complex 5 minutes
Workout: 5 rounds of 0:30 on 0:30 off of the following:
Hang Power Clean (75 lb)
Pull ups (purple band)
Wall balls (20 lb)
Ring dips (purple band)
Push ups (toes elevated on plate)
Score: 271
Workout: 5 rounds of 0:30 on 0:30 off of the following:
Hang Power Clean (75 lb)
Pull ups (purple band)
Wall balls (20 lb)
Ring dips (purple band)
Push ups (toes elevated on plate)
Score: 271
Wednesday Jan 14, 2015 #
Strength Training 1:00:00 [3]
Warm up activities
Workout - 13.2
10 min AMRAP:
5 Shoulder to overhead
10 dead lift
15 box jumps/step ups
75 lb bar
Score: 6 rounds +25 reps
Strength - MOFO 5x3
Front squat 95 / Push press 65
(10 minutes alternating every minute between the two movements)
Extra Credit - EMOTM 10
5 wall balls (14) and 5 ring dips (purple band)
Workout - 13.2
10 min AMRAP:
5 Shoulder to overhead
10 dead lift
15 box jumps/step ups
75 lb bar
Score: 6 rounds +25 reps
Strength - MOFO 5x3
Front squat 95 / Push press 65
(10 minutes alternating every minute between the two movements)
Extra Credit - EMOTM 10
5 wall balls (14) and 5 ring dips (purple band)
Road Bike (Trainer) 1:00:00 [3] 13.9 mi (13.9 mph)
15 minute warm up with some spin ups
3 rounds of:
4 sets of 0:40 anaerobic sprint high cadence 0:20 recovery
3:00 between sets
I did a lot better job getting the cadence up over 100 this time. Definite burner intervals even though they're short.
cool down
3 rounds of:
4 sets of 0:40 anaerobic sprint high cadence 0:20 recovery
3:00 between sets
I did a lot better job getting the cadence up over 100 this time. Definite burner intervals even though they're short.
cool down
Tuesday Jan 13, 2015 #
Run (Treadmill) 1:00:20 [3] 6.1 mi (9:53 / mi)
10 minute warm up
4x 5 minutes at 5% incline, 5 minute recovery at -2%
on interval 3, I increased the pace to 6.1 at minute 3 and 6.2 at minute 4
on interval 4, i increased the pace to 6.1 at minute 2 and 6.2 at minute 3
Ran last 10 minutes at 6.3 (9:30s)
Climb intervals were tough, but good. HR built throughout. The ankle was good and so was the blister.
4x 5 minutes at 5% incline, 5 minute recovery at -2%
on interval 3, I increased the pace to 6.1 at minute 3 and 6.2 at minute 4
on interval 4, i increased the pace to 6.1 at minute 2 and 6.2 at minute 3
Ran last 10 minutes at 6.3 (9:30s)
Climb intervals were tough, but good. HR built throughout. The ankle was good and so was the blister.
Monday Jan 12, 2015 #
Run (Treadmill) 1:00:00 [3] 6.0 mi (10:00 / mi)
OMG, my hip flexors don't lie. I was kicking hard yesterday at the ski race. I loosened up after a few minutes, but the soreness never really went away. Blister was not a problem today. I guess it's adequately hardened up.
Strength Training 1:00:00 [3]
After the run
Warm-up - jj/squat/ mc/js, calisthenics
Workout - with a partner, for time:
100 KB swings (55 lb - Russian)
100 wall balls (14 lb)
100 toes to bar
100 pull ups (sub ring rows)
one partner works at a a time (reps are total for two partners) while the other partner holds a plank.
KILLER!
Time- 22:17
Extra- EMOTM 10 min - 8 box jumps (20") did 10 on last round. On the first round, I felt like my body was made of lead. I've definitely had days where I felt more explosive.
Warm-up - jj/squat/ mc/js, calisthenics
Workout - with a partner, for time:
100 KB swings (55 lb - Russian)
100 wall balls (14 lb)
100 toes to bar
100 pull ups (sub ring rows)
one partner works at a a time (reps are total for two partners) while the other partner holds a plank.
KILLER!
Time- 22:17
Extra- EMOTM 10 min - 8 box jumps (20") did 10 on last round. On the first round, I felt like my body was made of lead. I've definitely had days where I felt more explosive.
Sunday Jan 11, 2015 #
XC Ski race (Krazy Klassic) 46:00 [3] 9.5 km (4:51 / km)
4 Lap race course. It was a perfect blue extra day, but a double pole course. I'm not strong enough of a double poler, so I kick-double poled the whole thing. The top guys, of course, used skate skis and double poled everything. There was one man-made hill, and it was so steep that everyone just herringboned up it. You could ski around it, but that would slow you down, so up and down it was. On lap 3, I was at the bottom, in the track, and I lost balance and bit it! I was worried that Karen was going to catch me, but she didn't. I managed to hold her off until the end. I think I was 5th woman overall and first in my age group (of one, as usual.)
Bummer that the classic course on the south trails was too thin, but at least they were able to hold a race with the man-made snow. It wasn't bad at all... and much better than a year or two ago when they had a 10-lap course on a 1K loop.
Bummer that the classic course on the south trails was too thin, but at least they were able to hold a race with the man-made snow. It wasn't bad at all... and much better than a year or two ago when they had a 10-lap course on a 1K loop.
XC Ski warm up/down (Classic) 54:00 [3] 9.5 km (5:41 / km)
One warm up lap before the race and then 2 right after to cool down, or, warm back up after chatting at the finish. Then, another lap to warm back up after the awards and lunch.
Run 1:14:00 [3] 6.2 mi (11:56 / mi)
Got home from skiing and was super sleepy, so I took a 30-minute nap and then got up for a run. The route was pretty bad. My whole neighborhood is slippery and snow-covered, so every step you slip back a bit. Some of the roads were ok, but when cars came (fairly frequently) I stepped onto the shoulder to run on the snow. I was pretty tired (wonder why... ha!) but the ankle was fine.