Training Log Archive: runninghilsIn the 7 days ending Feb 9, 2013:
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Saturday Feb 9, 2013 #
XC Ski race (North American Vasa - ska) 3:59:00 [3] 47.0 km (5:05 / km)
slept:7.5
Vasa "50K" ski marathon, but it's really only about 47K from what I can tell (since the 42K marker is right after the "5K to go" sign" and that the last K marker is 46)
The plan was to go out slow and then speed up if I felt good. The first 10K was SLOW because it was really cold (about 5F) but it started to warm up pretty quickly after that and we started to get better glide. I got passed by Fran, who never beats me, about 8k in, but I ended up passing her back like she was standing still about 10K later. She was doing the 27K anyway, so can't really compare.
About 30K in, I felt pretty good and decided that I should try to push it a bit more. Unfortunately, this is approximately when I realized something was going awry in my left boot. I tried to stop and pull up my sock, but it didn't help. When I got to the finish, I found that the fabric of my insole was starting to separate and rolled up exactly where the blister was. So, new insoles it will be.
Overall, I ended up good and tired, even if I wasn't too happy with my time. Seems pretty slow considering the snow was only slow for the first bit. This was my longest skate race to date (breaking last week's record of 40K)
The plan was to go out slow and then speed up if I felt good. The first 10K was SLOW because it was really cold (about 5F) but it started to warm up pretty quickly after that and we started to get better glide. I got passed by Fran, who never beats me, about 8k in, but I ended up passing her back like she was standing still about 10K later. She was doing the 27K anyway, so can't really compare.
About 30K in, I felt pretty good and decided that I should try to push it a bit more. Unfortunately, this is approximately when I realized something was going awry in my left boot. I tried to stop and pull up my sock, but it didn't help. When I got to the finish, I found that the fabric of my insole was starting to separate and rolled up exactly where the blister was. So, new insoles it will be.
Overall, I ended up good and tired, even if I wasn't too happy with my time. Seems pretty slow considering the snow was only slow for the first bit. This was my longest skate race to date (breaking last week's record of 40K)
Thursday Feb 7, 2013 #
Strength Training 1:00:00 [3]
Dead lift 5 lifts Every 3 minutes x 5 rounds
Was supposed to be 75% of 1RM, but since mine is way too low and haven't tested since that was determined, I did 205 lb for the first 4 rounds and 215 for the last round. Felt challenging mostly on the grip, though.
Workout - wow, shoulders!
3 rounds for time:
3 overhead press (strict)
6 push press
9 push jerk
12 sumo deadlift high pull
Time: 6:26
Bonus:
Minute 1: 12 heavy KB swings (Russian) 70 lb
Minute 2: 5 toes to bar (did all 5 without re-gripping)
12 minutes (6 rounds of each)
Was supposed to be 75% of 1RM, but since mine is way too low and haven't tested since that was determined, I did 205 lb for the first 4 rounds and 215 for the last round. Felt challenging mostly on the grip, though.
Workout - wow, shoulders!
3 rounds for time:
3 overhead press (strict)
6 push press
9 push jerk
12 sumo deadlift high pull
Time: 6:26
Bonus:
Minute 1: 12 heavy KB swings (Russian) 70 lb
Minute 2: 5 toes to bar (did all 5 without re-gripping)
12 minutes (6 rounds of each)
Wednesday Feb 6, 2013 #
Yoga (Ashtanga) 1:30:00 [1]
slept:7.5
Interesting... went in congested and came out with clear sinuses. Must be all the nose breathing.
Tuesday Feb 5, 2013 #
Strength Training 1:00:00 [3]
slept:8.5
Strength:
5 Every 3 minutes (5 rounds)
Push Jerk - 95 lb (about 75% max)
Workout:
12 deadlifts (185 lb)
10 pullups (purple band)
5 rounds for time
11:23
I think that 185 was about right. It was hard, but manageable
"Bonus"
5 box jumps 20" box
every 0:20 for 3 minutes (9 rounds)
5 Every 3 minutes (5 rounds)
Push Jerk - 95 lb (about 75% max)
Workout:
12 deadlifts (185 lb)
10 pullups (purple band)
5 rounds for time
11:23
I think that 185 was about right. It was hard, but manageable
"Bonus"
5 box jumps 20" box
every 0:20 for 3 minutes (9 rounds)
Monday Feb 4, 2013 #
Note
slept:7.0 (sick)
Felt sick and achey today, so I decided to take the day off and go to bed early.
Sunday Feb 3, 2013 #
XC Ski race (MI Cup Sprints) 40:00 [3] 7.0 km (5:43 / km)
slept:8.5
Distance and time are approximate and include 3 race laps (1k each) and several warm-up laps/skiing back and forth on warm-up track
Format:
1K time trial for seeding
1K Semi-final (since there weren't enough women, they just did a semi-final without the middle heats)
1K final
I took 5th in the time trial. They took the top 3 from the heats, and I took 5th in the final. I was sore and tired from yesterday's 40K race. The warm-up laps were rough, but once they said "GO" things seemed better. I think I'm slowly improving at skate. One of these days, I'll beat the people I'm chasing right now and move on to new targets. I'm getting closer, it seems.
Format:
1K time trial for seeding
1K Semi-final (since there weren't enough women, they just did a semi-final without the middle heats)
1K final
I took 5th in the time trial. They took the top 3 from the heats, and I took 5th in the final. I was sore and tired from yesterday's 40K race. The warm-up laps were rough, but once they said "GO" things seemed better. I think I'm slowly improving at skate. One of these days, I'll beat the people I'm chasing right now and move on to new targets. I'm getting closer, it seems.