Training Log Archive: BPIn the 7 days ending Jan 12, 2013:
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Saturday Jan 12, 2013 #
Note
(sick)
Sore throat and cough from yesterday, so decided not to aggravate in arctic temps. Spent extra time waxing skies with MF/LH4/CH3 (iron, scrape, brushx3 and polish)
Friday Jan 11, 2013 #
Walking 25:00 [1] 2.5 km (10:00 / km)
(rest day)
Melting away - and slick. Bah!
Thursday Jan 10, 2013 #
Walking 22:00 [1] 2.4 km (9:10 / km)
Unfortunately warm.
XC ski 42:05 10.0 km (4:13 / km) +130m 3:57 / km
Out at Elm, softening conditions.
Massage 1:00:00 [0]
Long overdue body maintenance.
Wednesday Jan 9, 2013 #
Walking 24:00 [1] 2.5 km (9:36 / km)
Nice out - not good for ski prospects however.
Jogging warm up/down (treadmill) 10:45 [2] 2.0 km (5:23 / km)
Ramping up to 7 min/ml pace and foot happy -gait noticeably better in fact.
Strength 55:00 [3]
Core 10 mins than super sets of 1 min each of squats, pushups, lunge jumps and pullups to fatigue (12) x2 (lactate workout this one). Felt pretty decrepit after that. Then box jumps, squats, lunges, presses, flys, rows, dips and done. Arms were fresher than legs tonite.
Stretching 15:00 [0]
With roller and trainer assisted.
Tuesday Jan 8, 2013 #
Walking 24:00 [1] 2.4 km (10:00 / km)
Windchill!
XC ski (classic) 44:05 9.0 km (4:54 / km) +135m 4:33 / km
French again under lights. Warmed up a bit, tracks in very good shape still and pretty fast conditions. Good glide and kick with skin-tec was sweet.32F/78%/0s with LF8.
Monday Jan 7, 2013 #
Walking 23:30 [1] 2.75 km (8:33 / km)
Blue sky, 28F- no hat, no glvoes no coat needed- acclimcating?
Jogging warm up/down (Treadmill) 15:45 [2] 3.0 km (5:15 / km)
Started slow and worked up to 7:30 pace without foot problem.
Stretching 5:00 [0]
Legs with roller
Strength 20:00 [2]
Core (abs 10 mins) and arms/shoulders
Sunday Jan 6, 2013 #
XC ski (skate) 1:26:00 17.9 km (4:48 / km) +290m 4:27 / km
Group ski (my first!) at Wirth with Pete W and MNOC friends (several stops to regroup). Beautiful day, tracks in great shape and super nice to have company. Did the front 9, lake, swamp Eloise-Butler and some nice hilly stuff (?area) down by I-394. ran out of time to complete the back 9 - so next time! 17F/70%/os LF7 with LF6. Time excluded stops and distance is from Pete's GPX.
Walking 27:00 [1] 2.5 km (10:48 / km)
Blue sky day