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Training Log Archive: acjospe

In the 7 days ending Sep 7, 2008:

activity

time

miles

rollerskiing

4:42:00

40.46

(6:58)

65.11

(4:20)

Cycling

2:48:00

55.0

(3:03)

88.51

(1:54)

Running

2:07:00

12.91

(9:50)

20.78

(6:07)

Core Strength

1:00:00

Spenst

12:00

Total

10:49:00

108.37

174.4

2:58

0:00

» now

Sunday Sep 7, 2008 #

Running 56:00 [1] 5.5 mi (10:11 / mi)

with 7- 10s sprints. mendon ponds 5k (mendon east) and the ski relay loop. Running with Jess!

Saturday Sep 6, 2008 #

rollerskiing intervals (skate) 40:00 [4] 12.0 km (3:20 / km)

5x6min, first 4min L3, last 2min L4. Rolling terrain--very glad I didn't just look for a hill, I need some rolling/flat work. avg HR: (178, 179, 180, 178, 178).

rollerskiing warm up/down (skate) 55:00 [1] 8.0 mi (6:52 / mi)

Running 59:00 [1] 10.0 km (5:54 / km)

L2 on the uphills. I forgot how much fun it is to run at mendon ponds! I miss dirt trails...

Core Strength 24:00 [2]

Friday Sep 5, 2008 #

Note
(rest day)

flying to rochacha tonight.

Thursday Sep 4, 2008 #

rollerskiing (double pole) 48:00 [2] 5.0 mi (9:36 / mi)

7x ss, 6x dp, 5x dpk, 1x no pole. I was losing motivation.

Running 12:00 [1] 1.2 mi (10:00 / mi)

to and from the spenst hill.

Spenst 12:00 [5]

single leg hops, double leg hops, classic bounds, sideways skate. I've lost my bounce!

Cycling (to work) 6:00 [1] 7.5 mi (48 / mi)

supa easy.

Cycling intervals (road) 30:00 [3] 9.0 mi (3:20 / mi)

8x 2min on, 2min off. L2/3.

Cycling (road) 54:00 [1] 15.0 mi (3:36 / mi)

out to the interval loop and back; starting from work.

Wednesday Sep 3, 2008 #

Cycling (to work) 18:00 [1] 7.5 mi (2:24 / mi)

Tuesday Sep 2, 2008 #

Cycling (to work) 24:00 [1] 7.5 mi (3:12 / mi)

headwind!

Cycling (from work) 36:00 [1] 8.5 mi (4:14 / mi)

Core Strength 36:00 [3]

8-min abs, dips/chair squats/leg lifts, lunges/pushup twists/tuck-ups, core stuff on bouncy ball

Monday Sep 1, 2008 #

rollerskiing (skate) 2:19:00 [2] 20.0 mi (6:57 / mi)

It was L1, but it felt like L2. Went through three water bottles. Legs are tired.

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