Training Log Archive: cfosp1In the 7 days ending Dec 24, 2011:
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Saturday Dec 24, 2011 #
Running 44:05 [3] 8.65 km (5:06 / km) +15m 5:03 / km
ahr:154 max:164 shoes: Nike Air Pegasus+ 27
-6.4 °C
Where is the snow ?
Strength: Flexibility 16:00 [3]
Friday Dec 23, 2011 #
Strength: Flexibility 16:00 [3]
Running 32:16 [3] 6.21 km (5:12 / km) +25m 5:06 / km
ahr:156 max:167 shoes: Nike Air Pegasus+ 27 Trail WR
1.4 °C
Another day with spring-like temps, even though it snowed a little in the morning.
Wednesday Dec 21, 2011 #
Running 23:46 [3] 4.53 km (5:15 / km) +12m 5:11 / km
ahr:151 max:160 shoes: Nike Air Pegasus+ 27 Trail WR
-7.7 °C
Picking up car. My rest day :)
Tuesday Dec 20, 2011 #
XC Skiing Skate 1:07:15 [3] 10.61 km (6:20 / km) +106m 6:02 / km
ahr:152 max:172 shoes: Atomic Race Skate 2010
-3.4 °C
Very odd indeed, driving to Theodor Wirth without a trace of snow in sight. Waiting for ages to get my pass (bought season pass). Walked out onto some pretty decent man-made snow for my first real xc-skiing of the year (not counting the rock skiing and rock skijoring, one each, before). (Attempt at) V4 balance exercise (two double poles per glide), V2 with long glide on slight down hill. The uphills in deep sugar-like granular man-made snow were brutal. A good workout!
Monday Dec 19, 2011 #
Biking Commuting 1:26:25 [3] 28.16 km (3:04 / km) +33m 3:03 / km
ahr:138 max:159 shoes: Asolo FSN 95
0.0 °C
Had to do this to thumb my nose at this whimpy winter. No snow-no problem, I'll ride my bike instead of xc-skiing (sniff). My headlights showed frost crystals on the ground and there was somewhat of a NW wind but it was smooth going. Glad to be wearing my hiking boots, feet got cold but only a little. On this second time, the trail was already more familiar and I took Dean Pkwy at the end of Lake Calhoun. 10 more minutes than the first time which I attribute to more clothes, more weight and more wind.
Biking Commuting 1:15:45 [3] 26.71 km (2:50 / km) +53m 2:48 / km
ahr:144 max:164 shoes: Asolo FSN 95
-1.4 °C
Again, smooth ride on the northern route through downtown. 10 minutes faster. Unbelievable that I could pull this off less than a week before xmas.
Sunday Dec 18, 2011 #
Running 18:45 [3] 3.57 km (5:15 / km) +13m 5:10 / km
ahr:151 max:163 shoes: Nike Air Pegasus+ 27
-3.8 °C
Stray-current update: I finally did what I should have done when Mellie yelped: I did a two-finger bridge between the metal plate and the pavement on the most suspect and the adjacent bridge joints. I did not feel anything and I think neither does Mellie even though she still is very nervous when we run this stretch. I will stop and test next time she squeals.
Strength: Flexibility 16:00 [3]
Roller Skiing Skate 1:21:09 [3] 17.06 km (4:45 / km) +200m 4:30 / km
ahr:158 max:172 shoes: Pursuit T6004 roller skis
3.5 °C
If I don't have real snow, I have to simulate it.
Interval Training:
warm-up lap
5x crunch double poling
5x crunch-middle-full double poling
5x legs only
5x V2
5x V1
recovery laps between each set (3&4 legs only)
cool-down lap.