Training Log Archive: AliCIn the 7 days ending Jan 27, 2013:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||
|
|
|
|
|
|
| ||||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||
Sunday Jan 27, 2013 #
10 AM
XC skiing 30:19 4.64 mi (6:32 / mi) +6m 6:30 / mi
ahr:129 max:155
Some not-on-snowmade loop skiing at Huron Meadows! Probably the last shot for a bit, because it's supposed to get warm and rain now, boo. There isn't great cover now, tons of grass coming through, but for the most part it's just grass, although it's good to look out for the occasional dirt clod too.
Looked at some ski-o maps (but really need to print some new ones!) and did two one-loop tempos pieces, thinking about going marathon pace, since there are a few of those on the horizon.
Looked at some ski-o maps (but really need to print some new ones!) and did two one-loop tempos pieces, thinking about going marathon pace, since there are a few of those on the horizon.
XC skiing 1:07:17 9.74 mi (6:54 / mi) +25m 6:51 / mi
ahr:130 max:157
Accidentally reset watch, this is really part of the first workout. On my last lap, met a guy who was on the Russian Olympic biathlon team back some twenty-odd years ago. Now is an electrical engineer + photographer in Detroit. Fun to chat and hear about 3 training session a day training camps - survival of the fittest, literally, and those survivors are fast...
1 PM
XC skiing 32:29 4.09 mi (7:57 / mi) +50m 7:39 / mi
ahr:94 max:148
A post-lunch double pole, since I'd forgotten to pack kick wax. Right tricep was feeling better!
Saturday Jan 26, 2013 #
8 AM
Strength 12:00 [0]
Morning core, normal 10 min abs + 2 min back.
12 PM
Running 1:07:12 7.58 mi (8:52 / mi) +26m 8:46 / mi
ahr:137 max:175
Winter wonderland run! It snowed 2-3" yesterday and overnight (very light the whole time, but built up) and it was *gorgeous* out today. So I waltzed down the bike path to Wildwood and ran a good perimeter loop, interrupted to do springy running drills in a parking lot for a bit. Someone or two had been out on skis, more patient than I, because pretty sure they must have broken through to the bare ground frequently....
At Wildwood:
At Wildwood:
Drills 9:51 0.69 mi (14:13 / mi) +1m 14:09 / mi
ahr:146 max:156
Running 24:08 3.01 mi (8:01 / mi) +3m 8:00 / mi
ahr:145 max:157
Cruising back, picked up the pace because I was bored. Shoulda brought a map.
Friday Jan 25, 2013 #
6 PM
XC skiing 1:31:02 13.17 mi (6:55 / mi) +14m 6:53 / mi
ahr:132 max:170
Skiing! Up to Ann Arbor in the snow (after sending passport to Kaz embassy), and it just kept snowing... kinda hard, made the drive back less fun. But it was great to get out and my first time skiing with a headlamp on since Alex&Ali adventures on Sunderland snowmobile trails, I think...
I did one bigger loop on the golf course, which didn't have great cover, but mostly grass so not damaging to skis (just look out for the pavement crossings!) and then lots and lots of the snowmade loop. 3 loops no-poles, then 6 laps as intervals and then a few more no poles and a few just normal skate. I was the last one skiing, and pretty much chased out of the snowy parking lot by the policeman who had to close the gate to the park.
Right tricep is sore from yeserday's specific strength. It also acted up from specific strength the week before, it might need a week off to recover? Or less intense specific strength? It's fine actually skiing...
I did one bigger loop on the golf course, which didn't have great cover, but mostly grass so not damaging to skis (just look out for the pavement crossings!) and then lots and lots of the snowmade loop. 3 loops no-poles, then 6 laps as intervals and then a few more no poles and a few just normal skate. I was the last one skiing, and pretty much chased out of the snowy parking lot by the policeman who had to close the gate to the park.
Right tricep is sore from yeserday's specific strength. It also acted up from specific strength the week before, it might need a week off to recover? Or less intense specific strength? It's fine actually skiing...
Thursday Jan 24, 2013 #
4 PM
Rollerskiing 1:07:23 8.45 mi (7:58 / mi) +38m 7:52 / mi
ahr:124 max:164
And the dusting of snow is mostly off the roads, although, it's unfortunately replaced by much salt, blech. But rollerskiable, so out at it!
Kinda cold because I didn't take the time to adjust my helmet to fit a hat under (buff yes, but hat no), so was chill esp for the first 20 minutes. Did specific strength, doing progressions through each exercise x 4, since if I just did triceps alone at the beginning I would have frozen.
Felt ok, triceps felt used by the last double pole. Rinsed skis at the end, to remove salt.
Kinda cold because I didn't take the time to adjust my helmet to fit a hat under (buff yes, but hat no), so was chill esp for the first 20 minutes. Did specific strength, doing progressions through each exercise x 4, since if I just did triceps alone at the beginning I would have frozen.
Felt ok, triceps felt used by the last double pole. Rinsed skis at the end, to remove salt.
Running 9:50 1.11 mi (8:53 / mi)
ahr:125 max:135
Drills 9:04 0.45 mi (20:09 / mi) +1m 20:01 / mi
ahr:140 max:161
Ankle plyos on the street instead of driveway due to snow, sure I'm amused some folks. =)
Wednesday Jan 23, 2013 #
2 PM
Running 11:19 1.14 mi (9:56 / mi) +1m 9:54 / mi
ahr:153 max:174
Snuck out between meetings to train at the high temp of the day...
Drills 6:16 0.43 mi (14:34 / mi)
ahr:136 max:149
Normal running drills, just x 2 because of time
Running hills 32:45 3.83 mi (8:33 / mi) +39m 8:17 / mi
ahr:141 max:172
10 x 1 min intervals, aiming for hills, except the hills are only 30s long... ah well, bunch extra at the tops. Four at St. Francois de Sales hill and four at the Douglas street hill, two inbetween actually on total flats. Felt ok, air wasn't too cold to breathe hard, don't remember exactly when that happens, closer to 10F?
6 PM
Strength 12:00 [0]
10 min abs + 2 min back, while the brussels sprouts roasted =)
Tuesday Jan 22, 2013 #
5 PM
Crosstrainer 21:13 2.5 mi (8:29 / mi)
ahr:115 max:147
Brrr... high was 13F today, so I wimped out and trained indoors. Felt like I might be coming down with a cold in the morning too, so took it pretty easy, just a tour de gym - elliptical, treadmill, erg. I suppose I missed the exercise bike and the stairmaster for the complete tour...
Running 30:10 4.0 mi (7:33 / mi)
ahr:143 max:150
Silly treadmill quit spontaneously at 20 min! I guess I hadn't found the duration setting. Anyways, steady at 8mph = 7.30 min per mile and 1% incline , with adjusting 0.2 mph up and down with a corresponding down or up 1% incline for periods of a half mile, to mix it up some...
To do: locate earbuds before next gym workout!
To do: locate earbuds before next gym workout!
Rowing 10:04
ahr:138 max:145
Old-school erging it, cause some other gals were on the two new ergs that actually have monitors that work. Fine, because ergs work regardless, just a bit added boring. At least I had neighbors' chatter to entertain for the first few minutes. Quote: "I like the exercise machines where you get to sit down."
Monday Jan 21, 2013 #
8 AM
Running 32:19 3.18 mi (10:10 / mi) +116m 9:08 / mi
ahr:126 max:155
Little scamper around Somerville, aiming for getting some climb in as I wove about.
So wish I could be in Craftsbury for today's race, but I couldn't get a late enough flight to make that work, boo. But weekend was fantastic as was, so great to see everybody + play ski-o!
So wish I could be in Craftsbury for today's race, but I couldn't get a late enough flight to make that work, boo. But weekend was fantastic as was, so great to see everybody + play ski-o!
XC skiing 12:00 [1] 0.02 mi (10:03:30 / mi)
10 min abs, 2 min back. Abs felt a bit tired actually, either from skiing or just not doing tons of abs recently...