Training Log Archive: BPIn the 7 days ending Feb 8, 2014:
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Saturday Feb 8, 2014 #
XC ski (Skate) 56:20 13.75 km (4:06 / km) +165m 3:52 / km
Mildish flat light conditions. Could have used some fresh wax for temps (16F). Anyhow did 3k drills then 6k harder (22) then a few k cool down.
Friday Feb 7, 2014 #
Event: GVOC Sprint Camp 2014
Walking 24:00 [2] 2.5 km (9:36 / km)
Back to routine and at least a bit warme rtoday at 13F
XC ski (Classic) 38:03 [3] 7.5 km (5:04 / km) +105m 4:44 / km
Pleasant late afternoon ski with more mod temps than recent past- yes 10F is moderate these days.
Thursday Feb 6, 2014 #
Erging warm up/down 15:07 [2] 3.25 km (4:39 / km)
High cadence warm up.
Strength 1:00:00 [3]
Another superset sequence. 4 rots. x 3 sets x 10 reps x triplets.
Front squats
Jump split squats
Roll outs (20)
Dead lifts
SLrDLs on bosu
Supermans with ball
Inclined rows
Pull-ups
Push ups on bosu
Shoulder presses
Upright rows
Side planks (1min ea)
Front squats
Jump split squats
Roll outs (20)
Dead lifts
SLrDLs on bosu
Supermans with ball
Inclined rows
Pull-ups
Push ups on bosu
Shoulder presses
Upright rows
Side planks (1min ea)
Stretching 10:00 [1]
Legs with roller
Wednesday Feb 5, 2014 #
Note
Freezing rain since 3 am and continuing through morning- flight home?
Jogging warm up/down (Indoor) 15:00 [2]
Hotel gym closed because of weather, so ran on carpeted indoor mall, until I was told by security no running, then walked a bit. Distance a pure guess.
Drills warm up/down (Indoor) 10:00 [2]
A good alternative to running and no one seemed to mind, although I did throw in 5x40m wind sprints when I could.
Stretching 10:00 [1]
And a bit of stretching. All told, better than nothing.
Note
My lucky day, dream trip to Newark without traffic, flight not cancelled and a nice upgrade to boot.
Tuesday Feb 4, 2014 #
Note
Up early for flight to NJ, post snow and SBtraffic.
Spin 32:05 16.0 km (2:00 / km)
High cadence, rolling hills in hotel gym.
Monday Feb 3, 2014 #
Jogging (Treadmill) 36:10 7.0 km (5:10 / km) +70m 4:55 / km
Somewhat leisurely, then picked it up in the middle. No particular plan today as feeling a little tired.
Walking 22:00 [1] 2.4 km (9:10 / km)
LT outing, no hat = cold ears
Stretching 10:00 [1]
Legs with roller
Sunday Feb 2, 2014 #
XC ski (Skate) 1:03:17 13.0 km (4:52 / km) +240m 4:27 / km
Crisp, cold (7F) but sunny out. Skis running slow except where sun had warmed up the trail. Nice to be out under partly cloudy blue skies.
Note
Another hobby from the man lab; live steam. At back is a newly acquired scale 1 Gresley A4 built by my Dad and at front a smaller (still live steam) HO scale proprietary version of the Silver Link LNER streamliner.
