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Training Log Archive: runninghils

In the 7 days ending Jan 26, 2013:

activity # timemileskm+ft
  Strength Training3 3:05:28
  XC Ski2 2:40:01 22.37(7:09) 36.0(4:27)
  Yoga1 1:30:00
  Road Bike1 1:06:18 14.0(12.7/h) 22.53(20.4/h)
  Total7 8:21:47 36.37 58.53
averages - sleep:7.3

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Saturday Jan 26, 2013 #

XC Ski race (Classic) 1:54:38 [4] 24.0 km (4:47 / km)
ahr:169 max:182 slept:8.0

Noquemanon 1/2 Marathon. Since i didn't get much time on the skis this year due to not going to yellowstone and poor snow conditions, I thought it unwise to do the whole marathon. So, the half it was. Conditions were soft as there was some snow since the last grooming. It was good, though, and blue extra kick wax was the ticket. I love blue extra conditions - not too cold, not too warm, usually great skiing. The last part of the course was DIRTY with sand and leaves turned up into the snow. I was worried a few times that I should have used my rock skis.

According to preliminary results, I won the 30-34 age group and took 10th overall for the women. Not too shabby for a bigger race like this! :)

Thursday Jan 24, 2013 #

Strength Training 1:00:00 [3]

Meant to do 2 workouts today, but didn't quite manage it. I should never plan to ride the trainer after coming home from crossfit. I'm just tired and want to eat usually.

12 minute AMRAP team workout:
10 slam balls (sets the pace)
toes to bar

5 rounds of 3 split jerk from 1/2 lunge (to work on getting under the bar)

Extra time stretching at the end - lots of time on "couch stretch"

Wednesday Jan 23, 2013 #

Yoga (Ashtanga) 1:30:00 [3]

Tuesday Jan 22, 2013 #

Strength Training 55:28 [3]


wall balls
kettlebell swings (russian)

followed by:
3 rounds: 15 second hold at top, then max reps
handstand push-ups
ring dips

Monday Jan 21, 2013 #

Strength Training 1:10:00 [3]

Warm-up (jj, squats, mt-cl, jump squats) + calisthenics + planks

with partner:
2-20 air squats
1-10 push ups
2-20 box jumps (21" box)
1-10 ring rows
about 25 mins

Pull-ups (negatives) and ring dips 4 rounds of 5

Sunday Jan 20, 2013 #

10 AM

XC Ski race (Classic) 35:23 [4] 10.0 km (3:32 / km)
ahr:166 slept:7.0

Krazy Klassic Race

This year's course was 9 laps on an approx. 1K loop (start and finish on a straight section outside the loop. There was NO snow anywhere but the race course. I had low expectations and was pleasantly surprised. It was a double-pole race - I tried to get some kick double pole in here and there, but my wax, which was only marginally useful to begin, wore off by the end of the race.

I was tied for first for a little bit and then I randomly lost balance and I fell! What the heck! Two days/races in a row and the same person! Grr.. I lost some ground after that and was making it up, but I wasn't close enough and ended up not being able to catch her by the end and took 2nd overall. In the end, I actually really enjoyed the race and the race course. It was super windy in the open spots, but the woods blocked a lot of it.

XC Ski warm up/down (Classic) 10:00 [2] 2.0 km (5:00 / km)

Wax testing/warm-up
7 PM

Road Bike (Trainer) 1:06:18 [3] 14.0 mi (12.7 mph)

Easy trainer ride just to get some saddle time in. HRM wasn't working for the first 50 minutes. oops.

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