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Training Log Archive: runninghils

In the 7 days ending Feb 2, 2013:

activity # timemileskm+ft
  XC Ski2 4:26:27 34.18(7:48) 55.0(4:51)
  Strength Training4 3:54:39
  Road Bike2 1:52:19 25.4(13.6/h) 40.88(21.8/h)
  Run1 33:44 4.0(8:26) 6.44(5:14)
  Total9 10:47:09 63.57 102.31
averages - sleep:6.9

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Saturday Feb 2, 2013 #

XC Ski race (White Pine Stampede) 3:01:24 [4] 40.0 km (4:32 / km)

No HR - belt crapped out shortly after the start.

They got 12" of snow in the past two days. Despite their best efforts at grooming continuously, the trail was still quite soft, but better than I had expected. This was my first White Pine Stampede and the longest skate race I have ever done. The previous longest was 27K. I'd done a 51K classic, but that's different. Anyway, it went well, I wanted to pass Tracy, but she managed to stay out in front of me. The trail was BEAUTIFUL! The trees were loaded up with snow and everything was just magical looking. It was tough, but I survived. :)

Friday Feb 1, 2013 #

8 AM

Road Bike (Trainer) 48:07 [3] 10.0 mi (12.5 mph)
ahr:126 slept:7.5

Easy recovery ride on the trainer.

Thursday Jan 31, 2013 #

1 PM

Run (Treadmill intervals) 33:44 [4] 4.0 mi (8:26 / mi)
ahr:172 max:185 slept:7.0

1 mile warm-up at 6.5mph
6 x 0.25 mile intervals at 8.5 mph
Recovery after each interval 0.25 mile at 6.5 mph
walked 0.25 miles (5 min) as a cooldown to get my heartrate back under control, but didn't count it above

This was surprisingly more difficult than I remember it being last time I did this workout. Granted, I only did 5 intervals last time instead of 6 that I did today, but my heart rate was super high today and not recovering a lot during the recovery intervals. I decided to stick to the plan despite the really high HR, but it may be due to doing Crossfit last night instead of my planned/usual yoga between the two double workout days. I suppose I should try to get to bed early tonight to get some extra rest. I know 7 hours isn't enough, really.
6 PM

Strength Training 48:28 [3]
ahr:137 max:200

Hmm.. not sure about that Max. It seems a bit high. I mean, I was working hard, but 200 is really high.

Workout: Open workout 12.4
As many reps as possible in 12 minutes of:
150 wall balls
90 double unders
Supposed to be 30 muscle ups, but I subbed pull ups.

Completed 240 reps (all wall balls and double unders) +4 pull ups

Wednesday Jan 30, 2013 #

Strength Training 1:05:00 [3]

Forgot to put on HRM - running late
Crossfit Open workout #3
18 Minute AMRAP
15 Box Jumps
12 Push Press (75 lb)
9 Toes to Bar
Completed 6 rounds +3 reps (219 reps)
Last year, I got fewer than 2 full rounds because I just couldn't get toes to bar. I think I had a total score of 70 or something.

Then: 6 total rounds
6 broad jump
12 heavy kettlebell swings (70 lb bell)

Tuesday Jan 29, 2013 #

6 AM

Road Bike (Trainer) 1:04:12 [3] 15.4 mi (14.4 mph)
ahr:142 max:171 slept:5.5

Climbing Strength DVD
6 PM

Strength Training 1:01:11 [3]
ahr:122 max:170

Workout: Crossfit Open WOD #2
30 snatches 45 lb
30 snatches 75 lb
*fail* 30 snatches 100 lb

Last year, I got 60 as well, but this year, I finished my 60th snatch with just over 2 min to go. Last year, I think I had about 30 seconds. Plus, this time, it was much better form and easier. Unfortunately, I still couldn't do 100 lb. Oh well, next time...


5 min recovery row (1100 meters)
5 min squat hold

Monday Jan 28, 2013 #

Strength Training 1:00:00 [3]

Workout: 2012 Open Workout #1
AMRAP 7 - Burpees with a 6" target.
86 burpees - compare with last year at the open where I got 73. Granted, that was at 5:30 am, but still... that's 13 more!

Pull-ups (negatives) followed by max toes to bar strict (only could do knees to elbows strict) every two minutes, 5 rounds

10 Turkish getups (5 each side) 20 lb

Sunday Jan 27, 2013 #

XC Ski (Skate) 1:25:03 [3] 15.0 km (5:40 / km)
ahr:149 max:169 slept:8.0

Recovery/technique focus skate at Valley Spur. Beautiful skiing! Significantly better trail conditions than yesterday at the Noque.

Practiced my V2 Alternate/Open Field skate trying to get elbows up and moving in the triangle like Andy taught me. Moved on to V2 at a nice long section and worked on trying to be nice and smooth with long glide on each ski. It felt really good.

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