Training Log Archive: BPIn the 7 days ending Dec 19, 2009:
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Saturday Dec 19, 2009 #
XC ski (skate) 56:00 14.0 km (4:00 / km)
Weston ski track- fresh man made snow largely ungroomed. Good workout although didn't focus on technique as much as I should.
Friday Dec 18, 2009 #
Walking 25:00 [2] 1.5 mi (16:40 / mi)
(rest day)
Biz breakfast, biz lunch (biz dinner last night) so no time for anything but a quick blast in the cold air- will code as rest day unless I get time later for treadmill. Skiing on the cards for tomorrow. I can only empathize with comments from bl and PG re food and the holiday season and the dreaded G's. May the force (of will power) be with us all.
Thursday Dec 17, 2009 #
Walking warm up/down 20:00 [2] 1.5 mi (13:20 / mi)
Running intervals (treadmill) 41:15 4.5 mi (9:10 / mi)
Plan was 5x800m at 3:12-3:15, felt a bit off (earlier in day workout than accustomed to) so cut short at 4x800m : 3:15, 3:15, 3:12, 3:12 (12:54), 2 min jog recovery between.
Wednesday Dec 16, 2009 #
Walking warm up/down 20:00 [2] 1.5 mi (13:20 / mi)
Strength (strength) 30:00 [3]
legs and core- 3x12 with variations on planks
Strength (spin) 30:00 [3] 9.5 mi (3:09 / mi)
Random hills- mod output
Tuesday Dec 15, 2009 #
Walking warm up/down 20:00 [2] 1.5 mi (13:20 / mi)
Strength (core/strength) 30:00 [3]
Arms and core 3x15
Running (Uphill) 30:12 5.0 km (6:02 / km) +150m 5:15 / km
max:150
up down ramp 2-6% average 3%, not too strenuous
Monday Dec 14, 2009 #
Note
(rest day)
All day offsite meeting
Sunday Dec 13, 2009 #
XC ski (skate) 35:00 [3] 10.0 km (3:30 / km)
Walking 55:00 [2] 3.0 mi (18:20 / mi)