Training Log Archive: pwentz3lIn the 31 days ending Jan 31, 2012:
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Monday Jan 30, 2012 #
6 AM
Body Project 55:00 [3]
shoes: Karhu Racer Fulcrum_Ride
Tough one this AM. Weights went up all over... Not the thing I wanted to see after the hard XC workout. Talked with the trainer about taper for pre-Birkie and Birkie.
8 PM
Soccer 45:00 [3]
I got a time out penalty (10 minutes) for being too rough.... It's a miracle we won.... JK... Biz got one scrappy goal (well deserved because he hustled to the far side of the net) and one beautiful laser. 2-0 win on his last day as a 31 year old. I however.... was feeling the effects of the weekend and BP. Good fun regardless.
C • Goon 3
Sunday Jan 29, 2012 #
9 AM
XC Skiing 2:26:20 33.64 km (4:21 / km) +1240ft 4:07 / km
ahr:162 max:227 shoes: Salamon S-Lab Equip 10
Had three more people show up to ski from Alex's training group. Started off with 8 from A's cabin to OO. 1 dropped due to the cold. I was the slug of the group... Lovely of them to wait for me at the top of the harder sections.
One minor GPS hiccup. Lost a bit of recording.
One minor GPS hiccup. Lost a bit of recording.
Saturday Jan 28, 2012 #
9 AM
XC Skiing 42:06 8.77 km (4:48 / km) +437ft 4:28 / km
ahr:143 max:180 shoes: Salamon S-Lab Equip 10
appetizer ski. Went from my buddy's cabin (walk across the road, put ski's on, ski groomed trail to the Birkie trail) to Mosquito Brook Road, past B**** hill, then back. We were waiting for Jesse Struve to show so we could go on the big ski of the day.
Alex (buddy) had a go pro and filmed me skiing out, I filmed him going back. I'm glad he only filmed this because I skied like poop the rest of the weekend. I think the Body Project workouts last week left me a bit fatigued, and not skiing since MLK day didn't help.
Alex (buddy) had a go pro and filmed me skiing out, I filmed him going back. I'm glad he only filmed this because I skied like poop the rest of the weekend. I think the Body Project workouts last week left me a bit fatigued, and not skiing since MLK day didn't help.
1 PM
XC Skiing 2:24:34 33.08 km (4:22 / km) +1243ft 4:08 / km
ahr:154 max:222 shoes: Salamon S-Lab Equip 10
Alex's cabin to OO and back. Legs and upper body were shot about 1/3rd of the way through.... unfortunately, or fortunately, you just have to tough it out and ski back.
Thursday Jan 26, 2012 #
6 AM
Body Project 1:00:00 [3]
Just me and three ladies this AM. Fun times, always a hard workout. The new routine really hits the lower back and shoulders.
Wednesday Jan 25, 2012 #
5 PM
Soccer 1:00:00 [3]
Close game. Didn't sub on this one. We got a goal 15 minutes in and held on for the win. Lost another player to injury though. It is going to be a tough 2nd half....
Monday Jan 23, 2012 #
Soccer 50:00 [3]
A solid 4-0 win for our first game of this season. Fun, no pressure game, with minimal subs.
6 AM
Body Project 1:00:00 [3]
Tough workout this AM. My arms were shaking at lunch....
Sunday Jan 22, 2012 #
12 PM
Orienteering race 1:29:15 [3]
spiked:14/17c shoes: VJ Falcons
Not my best effort. Boomed two controls badly.
Order: 13,29,24,3,17,8,11,27,14,28,19,23,7,25,9,15,6
A bit of an odd route to #13, 29 easy, then came in to 24 maybe 50' south of the control. didn't see it and continued south. 9:37 for this leg. 3 and 17 went OK. Overran 8 by about 50 meters. Went from 8 to 27 and got totally hosed. round and round. reoriented from the western path and went N instead of south. Hit the 4 way and nothing matched. realized I was upside down N=S.... hit 11 (17:28....) , then 27 (easy) and cruised through the rest. Averaged 3:40/control without the booms....
Order: 13,29,24,3,17,8,11,27,14,28,19,23,7,25,9,15,6
A bit of an odd route to #13, 29 easy, then came in to 24 maybe 50' south of the control. didn't see it and continued south. 9:37 for this leg. 3 and 17 went OK. Overran 8 by about 50 meters. Went from 8 to 27 and got totally hosed. round and round. reoriented from the western path and went N instead of south. Hit the 4 way and nothing matched. realized I was upside down N=S.... hit 11 (17:28....) , then 27 (easy) and cruised through the rest. Averaged 3:40/control without the booms....
Thursday Jan 19, 2012 #
6 AM
Body Project 55:00 [3]
shoes: Karhu Racer Fulcrum_Ride
New exercises again today. Squats, which I have never done, seated row, shoulder shrugs, overhead press with dumbells. Still doing dips, but have graduated to no assist. I think I will cheat and lose 10 lbs.....
Wednesday Jan 18, 2012 #
Note
It appears my Garmin 405CX is dead. It messed up my last XC ski session, was tracking perfectly and then lost all data. I left it in the car until I returned home. I tried to download, but it was completely dead. After charging over 24 hours, screen is blank. I removed it from the outlet charger and tried USB, nothing. The Garmin blog alternates between trying a hard reset on the charger (doesn't work) and just letting it be and hope for a self recovery (???). Not ready to spring for a new one just yet. Anyone here have a similar experience?
Tuesday Jan 17, 2012 #
6 AM
Body Project 1:00:00 [3]
shoes: Karhu Racer Fulcrum_Ride
Yikes... morning came early.
New exercises today. Still doing leg press, but he dropped me from 300 lbs to 270. However, the count is now 2 up and 10 down, vs. 2/4. Doubles the length of the exercise. Sure felt the extra skiing this weekend.
Crunches are now on a 45 incline.
Dumbell press vs. bench
Some other shoulder and lat exercises that I think will be good for the XC season.
New exercises today. Still doing leg press, but he dropped me from 300 lbs to 270. However, the count is now 2 up and 10 down, vs. 2/4. Doubles the length of the exercise. Sure felt the extra skiing this weekend.
Crunches are now on a 45 incline.
Dumbell press vs. bench
Some other shoulder and lat exercises that I think will be good for the XC season.
Monday Jan 16, 2012 #
2 PM
XC Skiing 2:10:00 [3] 25.76 km (5:03 / km)
shoes: Salamon S-Lab Equip 10
My garmin messed up again, so this is Andrei's distance. I think I did one extra small lap, but nothing to amount to a significant distance. We skied at GA, since none of us had ever been. Definitely some flat spots, but a few big hills also. Challenging to get up and fun to come down.
Went from here to the Happy Gnome for burgers and beer, then to watch Tom curl. Sleepy by the end of the night.
Tried out the new skis for the first time. They felt different. Comfortable. They are the same model as the old skis, which this season and my big crash last year has transformed in to rock skis.... The model year of the old skis have a reputation for being unstable. What do I know.
Went from here to the Happy Gnome for burgers and beer, then to watch Tom curl. Sleepy by the end of the night.
Tried out the new skis for the first time. They felt different. Comfortable. They are the same model as the old skis, which this season and my big crash last year has transformed in to rock skis.... The model year of the old skis have a reputation for being unstable. What do I know.
Sunday Jan 15, 2012 #
1 PM
XC Skiing 21:34 3.07 mi (7:02 / mi) +114ft 6:48 / mi
ahr:131 max:161
Jim invited me to his private lesson. I think that 2-3 is optimal for private lessons as you get to see what others are doing, hear the instructors input and also get your own critique. Larger classes, it all gets washed out in my opinion.
This is pre lesson warm up.
This is pre lesson warm up.
XC Skiing 1:59:27 8.3 mi (14:23 / mi) +318ft 13:53 / mi
ahr:112 max:192
Lesson plus some post lesson laps. Andrei was out there, so we linked up with him for a short ski.
Overall, the instructor stated that we just need tweaking. Glad we didn't have to start from the ground up.... We started with V1, then V2, then V2 alt. Input on all, a few drills to practice. A good time.
Overall, the instructor stated that we just need tweaking. Glad we didn't have to start from the ground up.... We started with V1, then V2, then V2 alt. Input on all, a few drills to practice. A good time.
Saturday Jan 14, 2012 #
12 PM
Running 1:00:49 6.37 mi (9:33 / mi) +157ft 9:20 / mi
ahr:153 max:221 shoes: Altra Instinct
OTNT Run prior to the crusher cheering event!
Thursday Jan 12, 2012 #
6 AM
Body Project 50:00 [3]
Good workout this AM. Getting stronger.
Wednesday Jan 11, 2012 #
5 PM
Soccer 55:00 [3]
Seagate Soccer league. A tough match between us and the team at the top of the standings. Ended with a 3-3 tie. I had one goal. We are solidly in 2nd place. We may have lost one of our better players to a knee injury....
Tuesday Jan 10, 2012 #
6 PM
XC Skiing 1:15:00 [3]
I went to Wirth for the loppet training session. We did some good drills, 1 stick, 2 stick, turns, V2, V1, etc. Slush or ice... take your pick. It felt weird to ski in just a fleece. I did one trip down the bid downhill infront of the chalet, wicked fast in the dark. My skis were chattering and bouncing the entire hill. Enough of that.... Getting back up was surprisingly effortless. I guess all the hills I have been doing have been slop or really steep. Good to have a gradual slope to practice on. The steeper left hand downhill by the par 3 chalet was scraped clean.... which made for some exciting descents also. I took one digger that left my knee swollen and a nice tender spot on my hip. A helmet might be a wise choice......
Monday Jan 9, 2012 #
6 AM
Body Project 1:00:00 [3]
shoes: Karhu Racer Fulcrum_Ride
This 6 AM thing doesn't make for doing things correctly. My leg press weight got moved from 270 to 290. I accidentally added two intermediate weights to the 280 stack, thinking they were 5 lbs each, doing 300, which was noticeably harder after 3 weeks since last doing this exercise. My partner noticed the issue, so 2nd set I only did one extra plate. However, my partner just got moved to 310, and I added the 10 lb plate to his stack.... I was thinking... Holy S*** my legs are shot from skiing... My negative reps didn't amount to much.....
Sunday Jan 8, 2012 #
3 PM
XC Skiing 1:16:06 15.3 km (4:58 / km) +474ft 4:45 / km
ahr:147 max:197
Went with Andrei to Elm Creek. While putting the skis on, came across Jim and Mobiz. Nice ski with good peeps.
Saturday AM is the serious skiers, they come out by the hundreds. Sunday afternoon is munchkin time.... 100's of waist high skiers to dodge.
Saturday AM is the serious skiers, they come out by the hundreds. Sunday afternoon is munchkin time.... 100's of waist high skiers to dodge.
Saturday Jan 7, 2012 #
7 AM
XC Skiing 1:59:58 26.54 km (4:31 / km) +688ft 4:21 / km
ahr:146 max:217
Saturday Morning ski with Jesse, Alan, Chad and Grant. two loops with no poles, a couple practice area drills and a couple form focus loops. Hope to get back out tomorrow.
Thursday Jan 5, 2012 #
6 AM
Body Project 55:00 [3]
shoes: Karhu Racer Fulcrum_Ride
Back at it... two weeks off does not make you stronger...
6 PM
Running 1:06:23 6.77 mi (9:48 / mi) +155ft 9:36 / mi
ahr:158 max:234 shoes: Salomon Speedcross 3
Fun run with Mobiz, Andrei, and Paul from CP0. Earl came and met the crew for dinner.
Wednesday Jan 4, 2012 #
5 PM
Soccer 1:10:00 [3]
We got our act together!!! Our defense is humming now. The last time we played this team, we had no plan and received a 5-1 thumping. Tonight, 2-0 win with them only getting off a few longer shots. Hopefully we can repeat next week.
Monday Jan 2, 2012 #
7 PM
Soccer 40:00 [3]
Championship game. We ended tied and lost in a shoot out. Played tough on both sides.