Training Log Archive: runninghilsIn the 7 days ending Feb 7, 2015:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
| ||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||||
Saturday Feb 7, 2015 #
XC Ski race (Skate) 1:15:49 [3] 20.0 km (3:47 / km)
White pine stampede. Everyone did the 20k today. Super competitive. I felt good though and managed to pass a lot of people throughout the race.
Today's race course took us up the ski hill in the opposite direction of the downhillers. Even though it's brutal, there something satisfying about that. It's even better since I realized I was passing people on the up-hills today. That's a HUGE change that I'd somehow forgotten about until just a few minutes ago. I always was getting passed on hills... definitely getting stronger. Also, got compliments on my technique and another guy who was saying while we used to go back and forth, he has no chance against me now.
Today's race course took us up the ski hill in the opposite direction of the downhillers. Even though it's brutal, there something satisfying about that. It's even better since I realized I was passing people on the up-hills today. That's a HUGE change that I'd somehow forgotten about until just a few minutes ago. I always was getting passed on hills... definitely getting stronger. Also, got compliments on my technique and another guy who was saying while we used to go back and forth, he has no chance against me now.
Thursday Feb 5, 2015 #
Road Bike (Trainer) 1:10:00 [3] 15.8 mi (13.5 mph)
WU- 10
5 sets of:
2 min seated
2 min standing
2 min seated
3 min recovery
5 sets of:
2 min seated
2 min standing
2 min seated
3 min recovery
Strength Training 1:00:00 [3]
WU - jj/sq/mc/js + 4 min planks
Workout:
0:45 on, 0:15 transition for 5 rounds of:
Row for calories
burpees
KB swing 35 lb Russian
Score: 245 (kind of guessing on the rower since mine pooped out at the start)
Strength/skill
10 Wall balls (20#) EMOTM 10
Workout:
0:45 on, 0:15 transition for 5 rounds of:
Row for calories
burpees
KB swing 35 lb Russian
Score: 245 (kind of guessing on the rower since mine pooped out at the start)
Strength/skill
10 Wall balls (20#) EMOTM 10
Wednesday Feb 4, 2015 #
Strength Training 1:00:00 [3]
Oh, man... another workout with pull ups after tearing my hands. Taped, but then tore one more finger. No more pull ups for a week!!!
AMRAP 20 (slowed down a lot by my hand pain)
6 pull ups (in place of 2 muscle ups)
4 Hand Stand Push ups (2 boards+abmat)
8 American KB swings (53 lb)
Total: 10 rounds plus 6 reps
Strength: mofo OHS, BP 5x3
OHS - 75 lb each time
BP - 75*75*75*80*85
AMRAP 20 (slowed down a lot by my hand pain)
6 pull ups (in place of 2 muscle ups)
4 Hand Stand Push ups (2 boards+abmat)
8 American KB swings (53 lb)
Total: 10 rounds plus 6 reps
Strength: mofo OHS, BP 5x3
OHS - 75 lb each time
BP - 75*75*75*80*85
Road Bike (Trainer) 1:00:00 [3] 14.0 mi (14.0 mph)
Was attempting a 30-minute tempo in the middle of the ride and did a really bad job of it. It's hard to focus that long on the trainer for long stretches and kept dropping the pace/effort.
Tuesday Feb 3, 2015 #
Run (Treadmill) 1:45:15 [3] 11.0 mi (9:34 / mi)
Felt good. Not quite as bored as usual. Watched jeopardy, caught up with Christine w.
Monday Feb 2, 2015 #
Strength Training 1:00:00 [3]
1/2 Cindy - 10 minutes of:
5 pull ups
10 push ups
15 squats
Score: 6+15
Rest 3 min
Then: repeat rounds/reps from above for time - try for negative splits
6+15 reps - 9:54
Ripped the skin on my middle fingers of both hands. Need to improve grip strength so I'm not hanging by my fingers.
Also, new record - 70 unassisted pull ups in one workout!
5 pull ups
10 push ups
15 squats
Score: 6+15
Rest 3 min
Then: repeat rounds/reps from above for time - try for negative splits
6+15 reps - 9:54
Ripped the skin on my middle fingers of both hands. Need to improve grip strength so I'm not hanging by my fingers.
Also, new record - 70 unassisted pull ups in one workout!
Sunday Feb 1, 2015 #
XC Ski race 1:07:38 [3] 15.0 km (4:31 / km)
Hanson Hills Classic
Advertised distance 12K, but actual distance was about 15K per various Garmins. This seems to be a trend lately.
6th overall, 2nd 30-39
This was an interval start race, and I know I have to focus harder when there's an interval start because there won't be a rabbit for me to chase and I rely pretty heavily on that for my motivation and pacing. Bitter cold day - about 7 degrees + wind, but this is a nice wooded course, so it was ok with extra layers once you got going. Ann didn't pass me until the blue - last time she passed me on the Wilderness Spur, so that's good (or maybe there were more people between us.) Anyway, I think I was waxed really well for both kick and glide. A couple times, a man would pass me and then I'd keep up with him on the down hill (once almost running a guy over because he slowed down upon changing tracks.) The track were awesome - deep and firm. Much better than yesterday's trail conditions.
On the last 2 K (the M-93 Hills - a BIG hilly section) Brenda caught me, which meant she was 4 minutes ahead of me. Damn. If she weren't my teammate, I'd be mad that she took up classic and started beating me a few years later. (Not REALLY, but you know.) Well, as soon as I got passed, I suddenly had a ton more speed. (rabbit) I let her go a bit because I knew she'd psyched herself out on a particular downhill. She fell there, and I zoomed by and held her off until about 100m to the finish because she's a stronger double poler than I am for that last 800m of flats.
Overall, a good race, but I need to do better with internal motivation and pacing.
Advertised distance 12K, but actual distance was about 15K per various Garmins. This seems to be a trend lately.
6th overall, 2nd 30-39
This was an interval start race, and I know I have to focus harder when there's an interval start because there won't be a rabbit for me to chase and I rely pretty heavily on that for my motivation and pacing. Bitter cold day - about 7 degrees + wind, but this is a nice wooded course, so it was ok with extra layers once you got going. Ann didn't pass me until the blue - last time she passed me on the Wilderness Spur, so that's good (or maybe there were more people between us.) Anyway, I think I was waxed really well for both kick and glide. A couple times, a man would pass me and then I'd keep up with him on the down hill (once almost running a guy over because he slowed down upon changing tracks.) The track were awesome - deep and firm. Much better than yesterday's trail conditions.
On the last 2 K (the M-93 Hills - a BIG hilly section) Brenda caught me, which meant she was 4 minutes ahead of me. Damn. If she weren't my teammate, I'd be mad that she took up classic and started beating me a few years later. (Not REALLY, but you know.) Well, as soon as I got passed, I suddenly had a ton more speed. (rabbit) I let her go a bit because I knew she'd psyched herself out on a particular downhill. She fell there, and I zoomed by and held her off until about 100m to the finish because she's a stronger double poler than I am for that last 800m of flats.
Overall, a good race, but I need to do better with internal motivation and pacing.
Road Bike (Trainer) 1:15:00 [3] 16.9 mi (13.5 mph)
Recovery Spin on the trainer... watching Downton Abbey. :)