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Training Log Archive: runninghils

In the 7 days ending Nov 22, 2014:

activity # timemileskm+ft
  Road Bike4 3:55:00 54.2(13.8/h) 87.23(22.3/h)
  XC Ski2 3:36:51 18.5(11:43) 29.77(7:17) 355
  Strength Training3 3:00:00
  Total6 10:31:51 72.7 117.0 355

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Saturday Nov 22, 2014 #

XC Ski (Skate) 1:42:41 [3] 7.5 mi (13:41 / mi)

Skate Skiing at Forbush. WOW was it slow. So slow that at the bottom of hills, you couldn't use your momentum at all. If you didn't immediately start skating again, you'd just stop. It's like the brakes were on. Could I have used fluoro? Sure, that would have helped, but there's only so much you can do to fight soft trails. As Ann told me as I was heading out: It's going to be a strength workout today. Oh well, it's Nov 22 and my second week skiing in a row. I'll still take it.

Unfortunately, maybe because I was fighting the slow snow so much (?) I ended up with a blister on my instep, so I ended up cutting a couple K off the second lap. Bummer because I was just starting to feel like I was getting a little more glide about halfway through this lap. I did some experimentation with single-sticking on some of the climbs instead of V1. It actually seemed faster to me.

Friday Nov 21, 2014 #

Strength Training 1:00:00 [3]

Warm-up - Run 400m, 30/20/30

Workout: Tabata (35 lb) 0:20 on 0:10 off, 8 rounds, 1:00 between movements
Thrusters - 72
Strict Press - 58
Overhead squat - 53
Push Press - 75
Front Squat - 73

Strength: Strict press 5x5 every 3 min
Getting tough, but probably not maxed out

Road Bike (Trainer) 1:00:00 [3] 13.5 mi (13.5 mph)

Trainer and Netflix... just a recovery type ride after Crossfit.

Wednesday Nov 19, 2014 #

Strength Training 1:00:00 [3]

W/U - 10 minutes of: 6 turkish get-ups (15 lb) 1 minute jump rope, repeat

Workout: 5 rounds for time
20 over the box (20")
15 hang power snatch (50 lb)
10 burpee over bar
Time: 16:48

Strength: Overhead Squat 5x5 every 3 min
Unfortunately, I got stuck at 75 because when I went up to 80 my right shoulder started acting up and I couldn't work it out. Perils of doing strength second, I guess.

Road Bike (Trainer) 1:00:00 [3] 14.2 mi (14.2 mph)

10 min warm up
ladder with 1 minute recovery in between
Ride rest of the time.

On a side note, I am now really into Orange is the New Black.

Tuesday Nov 18, 2014 #

Road Bike (Training) 1:10:00 [3] 16.7 mi (14.3 mph)

10 Min warm up
5 x 6 min intervals (middle 2 standing)
3 min recovery

Monday Nov 17, 2014 #

Strength Training 1:00:00 [3]

jj/squat/mc/js warmup

Strength - Bench 5x5 every 3 min
65*75*80*85*90 - Failed on lift #3 for the 90 round

Workout - 15 minute AMRAP
15 wall balls (15 lb)
15 KB swings (35 lb)
15 Ball Slams (20 lb)
7 rounds +6 reps
Jammed my pinky finger on the second to last round of wall balls. Ouch! May have to call in sick to work tomorrow ;)

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

Approximate because I forgot to start the bike computer. Watched an episode of orange is the new black so I think that pretty much covers it.

Sunday Nov 16, 2014 #

XC Ski (Skate) 1:54:10 [3] 11.0 mi (10:23 / mi) +355ft 10:04 / mi

First ski of the year! Forbush had about 10 inches that they were able to groom into a decent, but thin, base. It was AWESOME! Nice and firm, very little debris sticking through the snow. Slightly bumpy but not bad. I skied on my rock skis, but I think the race skis would have even been safe.

Skied the first loop with Dick, who I ran into at the trail head, so that was fun to have company. I fell 3 times in the first loop while I was trying to get my balance, but the next two were good and I slowed down, focused on technique, and kept the HR under control, which is actually hard on some of these hills. They're not long, but they're steep and frequent. Trail signs said 7.9k/loop, but strava differed. I know it was pretty bendy and twisty, so I probably lost some there, but I think the 7.9K included some parts that weren't open yet. Just went with what was recorded.

So, who wants to come up North with me for a free ski lesson next weekend? Or just ride together to ski... whatever. We can pack lunches and have lunch in the lodge between laps (or after we're done)

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