Training Log Archive: runninghilsIn the 7 days ending Mar 2, 2013:
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Saturday Mar 2, 2013 #
XC Ski race (classic) 2:35:00 [3] 31.0 km (5:00 / km)
Black Mountain Classic
This was the last "real" ski race of the season. It was PERFECT. The snow was really great, the trail was in great condition and, most importantly, I didn't have to use klister. I hate kilster. I thought I was doing kind of badly because Brenda passed me back at 6K when I was feeling like I was going too fast for a 31K and needed to settle in or I'd blow up completely. It took a few K, but I got back to feeling good and then kept a nice steady pace. The last 5K were great - I hammered it out and flew down (and then back up) some HUGE hills. A guy behind me said to me after the race "You're fearless on those downhills." Ha! Really, I could just see that the other side was nice and straight so why not bomb it and use momentum to my advantage? Anyway, I ended up only 2 minutes behind Brenda, so that's not too bad. I'm pretty sure I was catching back up to her. Damn... I don't think I could have gone faster earlier, but oh well.
This was the last "real" ski race of the season. It was PERFECT. The snow was really great, the trail was in great condition and, most importantly, I didn't have to use klister. I hate kilster. I thought I was doing kind of badly because Brenda passed me back at 6K when I was feeling like I was going too fast for a 31K and needed to settle in or I'd blow up completely. It took a few K, but I got back to feeling good and then kept a nice steady pace. The last 5K were great - I hammered it out and flew down (and then back up) some HUGE hills. A guy behind me said to me after the race "You're fearless on those downhills." Ha! Really, I could just see that the other side was nice and straight so why not bomb it and use momentum to my advantage? Anyway, I ended up only 2 minutes behind Brenda, so that's not too bad. I'm pretty sure I was catching back up to her. Damn... I don't think I could have gone faster earlier, but oh well.
Tuesday Feb 26, 2013 #
6 PM
Strength Training 1:00:00 [3]
SO, we did our warm-up and everything was all good. I was practicing the movements and doing them all right then, as soon as the timer started, I lost all form and ended up tweaking my shoulder on the first rep. I heard it pop, took a few seconds rest, and then continued on staring with the other arm. I did all the rest of the reps of the snatches ok, but this messed me up and I ended up taking some time off. Was really going to ride the trainer, but didn't get motivated in the evening. Well, guess I needed an easy week to mentally prepare for my "get serious" week this week.
Workout: AMRAP 20
10 Kettlebell snatches (total between two arms)
10 goblet squats
12 stationary lunges (6 per leg)
7 rounds + 8 Reps
Skill
Pull-ups and toes to bar 5 each, 5 rounds
Workout: AMRAP 20
10 Kettlebell snatches (total between two arms)
10 goblet squats
12 stationary lunges (6 per leg)
7 rounds + 8 Reps
Skill
Pull-ups and toes to bar 5 each, 5 rounds
Monday Feb 25, 2013 #
Strength Training 1:00:00 [3]
200 single jumps
then warm-up with JJ, KB swings, PP, Squat holds (3 rounds 0:25)
then, continue warming up with deadlift-squat clean-front squat-jerk combo
The Complex - 20 minute AMRAP:
Deadlift
Squat clean
Front Squat
Jerk
Used 85 lb, but it was probably too light since I was able to do 38 rounds. Oops... Well, I'll remember for next time.
"Cool-down"
1000m row
then warm-up with JJ, KB swings, PP, Squat holds (3 rounds 0:25)
then, continue warming up with deadlift-squat clean-front squat-jerk combo
The Complex - 20 minute AMRAP:
Deadlift
Squat clean
Front Squat
Jerk
Used 85 lb, but it was probably too light since I was able to do 38 rounds. Oops... Well, I'll remember for next time.
"Cool-down"
1000m row
Sunday Feb 24, 2013 #
XC Ski (Skate) 1:36:00 [3] 17.0 km (5:39 / km)
slept:9.0
Skied one loop of red with Heather, but the blister from yesterday's run was starting to bother me about 3/4 of the way through, so I didn't go for a second loop... I did do about 30 mins of double pole work instead since that didn't involve any side to side motion of the feet. I've gotta toughen those puppies up to be ready for AR season...
The weather was nice, but I was clearly not "with it" today. I planned to classic ski, but the warm waxes I would need were not in my wax box. Grr... so skate it was. Last night, even though I KNEW it was going to be 32 degrees and my Start Green wax was entirely wrong, I didn't rewax. My skis were way slow. I even lost speed sometimes on the downhills until I realized that the track was lightening fast and started jumping in that on the downhills. Not that it was a race... but it's just nice to fast even when just in training. Also, just as I was finishing the double pole work, i realized that I'd used my classic poles instead of my skate poles... I guess my mind was still on my classic skis when I pulled the poles out of my bag.
The weather was nice, but I was clearly not "with it" today. I planned to classic ski, but the warm waxes I would need were not in my wax box. Grr... so skate it was. Last night, even though I KNEW it was going to be 32 degrees and my Start Green wax was entirely wrong, I didn't rewax. My skis were way slow. I even lost speed sometimes on the downhills until I realized that the track was lightening fast and started jumping in that on the downhills. Not that it was a race... but it's just nice to fast even when just in training. Also, just as I was finishing the double pole work, i realized that I'd used my classic poles instead of my skate poles... I guess my mind was still on my classic skis when I pulled the poles out of my bag.