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Training Log Archive: runninghils

In the 7 days ending Jan 24, 2015:

activity # timemileskm+ft
  Road Bike3 3:15:00 43.4(13.4/h) 69.85(21.5/h)
  Run2 3:14:20 18.0(10:48) 28.97(6:43)
  XC Ski1 2:12:19 13.0(10:11) 20.92(6:19)
  Strength Training2 2:00:00
  Total6 10:41:39 74.4 119.74

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Saturday Jan 24, 2015 #

Run 1:44:20 [3] 9.0 mi (11:36 / mi)

Running in Cleveland metro parks while visiting mo. Unfortunately strava shut down only like 20 minutes into it so I didn't get an actual distance. It was pretty icy on the trail but still a nice place to run.

Thursday Jan 22, 2015 #

Road Bike (Trainer) 1:30:00 [3] 20.4 mi (13.6 mph)

warm up about 15 min
Then, tried to keep it around 14.2-14.5 for the rest of the time, often falling back down, but refocusing.

Wednesday Jan 21, 2015 #

Strength Training 1:00:00 [3]

Wow, super tired/sore today. I forgot a sports bra, so I had to wear a regular one. It was less comfortable, but not as bad as I expected...

Workout: 3 Rounds for time:
50 air squats
40 sit ups
30 push ups

Time: 13:16. Pretty terrible compared to everyone else. Push ups are tough after doing all those sit ups because you use the abs so much to hold the body straight.

Strength: Mofo 3 (10 rounds total alternating EMOTM)
Back Squats (115 lb)
Strict press (60 lb)

Road Bike (Trainer) 1:00:00 [3] 13.2 mi (13.2 mph)

Warm-up 15
3 rounds of:
40 seconds on (100 RPM goal)
20 seconds recovery

3 minute recovery between sets

Just rode rest of the time. Pace dipped down due to tiredness.

Tuesday Jan 20, 2015 #

Run (Treadmill) 1:30:00 [3] 9.0 mi (10:00 / mi)

Steady treadmill run. About halfway, my fronts of both ankles felt stiff. I took a bathroom break, and shortly after starting back up, they were fine.

Monday Jan 19, 2015 #

Strength Training 1:00:00 [3]

Warm-up - jj/squat/mc/js, calisthenics,

Workout: Tabata (8 x 0:20 on, 0:10 off), 1 minute rest between sets, 35 lb bar for all (Rx)
thrusters - 76
Strict press - 62
Overhead squat - 58
Total - 196

Strength: Deadlift 5x5 every 3 min:

Bonus: EMOTM 10 min
KB swing
Went heavy with the 70 lb. did 10 for rounds 1 and 10, but 8 for every other one. Working on grip strength.

Road Bike (Trainer) 45:00 [3] 9.8 mi (13.1 mph)

Easy recovery ride.

Sunday Jan 18, 2015 #

XC Ski (Skate) 1:13:14 [3] 7.9 mi (9:16 / mi)

Nice, fun skate ski on a warm 32 degree day at Hanson Hills, my favorite trail in the state. Ran into various people, chatted a bit, convinced a couple guys to do the Cote Dame Marie citizens' race next year... good stuff. About 8K in, I was feeling a bit of a hot spot on my left foot. Ugh. Why? Yesterday, I did about 18K total with zero blister problems. Do I just have to go all out all the time to prevent blisters? Maybe I need to change all my socks to Darn Tough, which is what I wore yesterdays. Swiftwick has always treated me well, though I've had a couple issues this year. Took the easy return so I wasn't doing the M93 hills with a blister.

XC Ski (Classic) 59:05 [3] 5.1 mi (11:35 / mi)

Looped on the wilderness spur classic only trail. Even though the conditions weren't good for classic, I did it anyway because I thought it wouldn't bother the fresh blister. It mostly didn't, but toward the end I started to feel it, so I cut it a bit short. Conditions were SO weird. I think it was warm underneath, so where the trail was well-packed, I had no kick even with swix red kick wax. Then, on the less packed spots where the snow was falling fresh on the track, I was icing. As the ski went on, it started trending more toward icing as I think the temp was dropping a bit. No ice-induced crashes, though! Whoo! If I had hairies, today would have been the perfect day for them.

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