Training Log Archive: cfosp1In the 7 days ending Dec 31, 2011:
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Saturday Dec 31, 2011 #
Note
Running 34:12 [3] 6.35 km (5:23 / km) +22m 5:18 / km
ahr:150 max:162 shoes: Nike Air Pegasus+ 27
0.0 °C
Mellie yipped at one of the Snelling Bridge expansion joints. I stopped to test it by touching it, Could not feel anything. Either she's much more sensitive than I am or she was just startled when she realized that she was stepping on the dreaded metal plate. Interestingly, identical metal plates over the bridge closer to the fair grounds do not scare her.
Strength: Flexibility 16:00 [3]
XC Skiing Skate 1:01:29 [3] 13.4 km (4:35 / km) +154m 4:20 / km
ahr:165 max:172 shoes: Atomic Race Skate 2010
1.3 °C
Above freezing, mucky man-made snow, but I am skiing!
Friday Dec 30, 2011 #
Strength: Flexibility 16:00 [3]
Running 17:59 [3] 3.59 km (5:01 / km) +4m 4:59 / km
ahr:162 max:179 shoes: Nike Air Pegasus+ 27 Trail WR
-2.2 °C
A little quicker pace and some sprints up the ramp to the Hamline pedestrian bridge.
XC Skiing Skate 29:47 [3] 6.54 km (4:33 / km) +71m 4:19 / km
shoes: Atomic Race Skate 2010
-1.3 °C
Busy place with Orono HS, some little ones from park service and citizen skiers. Those uphills with man-made sugar snow are hard. I need to get out more, running is not a substitute.
Thursday Dec 29, 2011 #
Running 32:50 [3] 6.22 km (5:17 / km) +27m 5:10 / km
ahr:156 max:167 shoes: Nike Air Pegasus+ 27
0.0 °C
Frozen rain=slippery sidewalks, but not too bad.
Strength: Flexibility 16:00 [3]
Still easy on that right knee.
Wednesday Dec 28, 2011 #
Running 19:04 [3] 3.61 km (5:17 / km) +16m 5:10 / km
ahr:153 max:170 shoes: Nike Air Pegasus+ 27 Trail WR
-4.4 °C
Bruised knee from yesterday's xc-ski wipe-out not a factor.
Strength: Flexibility 17:00 [3]
Bruised knee a minor factor, took it easy on the quad stretches right and did not do any exercises requiring kneeling.
Tuesday Dec 27, 2011 #
Strength: Flexibility 16:00 [3]
Quads still a little sore from Sunday's long run but no issues with knees or hamstrings. Pretty happy with that!
Running 19:21 [3] 3.76 km (5:09 / km) +11m 5:04 / km
ahr:156 max:171 shoes: Nike Air Pegasus+ 27
-0.2 °C
What a turn in weather: cold and blustery this morning. This feels more like it!
Hiking 1:02:26 [3] 3.71 km (16:50 / km) +49m 15:47 / km
shoes: Ecco Hybrid
-0.1 °C
Beautiful afternoon to hike around Crosby Lake with Lynn and Mellie. Explored a very cool canyon between the lake and Sheppard Road. I tried to find some documentation about it but was not able.
XC Skiing Skate 1:29:22 [3] 10.15 km (8:48 / km) +173m 8:07 / km
ahr:134 max:168 shoes: Atomic Race Skate 2010
-3.6 °C
Two full warm-up loops, wiped out in down-hill turn, ouch!
Double poling with Mary:
5 reps of crunches on gradual hill near maintenance building
4 reps of a variety of double poling on uphill stretches of small loop. NO JUMPING UP BECAUSE I WILL LAND ON STRAIGHT LEGS!
Leg work with Ben on steep uphill.
5 reps focusing on
1. keep skis in motion
2. bring body over gliding ski but not past
3. push off with a "hop"
3 reps with poles, first two after 3/4 of hill w/o poles
1. drive sternum and pole push towards opposite leg
2. work on that "hop"
Monday Dec 26, 2011 #
Running 20:10 [3] 3.68 km (5:29 / km) +8m 5:25 / km
ahr:153 max:169 shoes: Nike Air Pegasus+ 27
-2.0 °C
Quads a little sore from yesterday's 26k run but other than that in fine shape. Nice warm-up jog for my stretches. Refusing to do the Como Park Champs at Green Acres. Artificial snow is just too sad ... Looks like we may get a little of the real stuff later this week.
Strength: Flexibility 16:00 [3]
Sunday Dec 25, 2011 #
Running (Long) 2:42:44 [3] 26.04 km (6:15 / km) +264m 5:57 / km
ahr:146 max:169 shoes: Nike Air Pegasus+ 27 Trail WR
1.2 °C
The long one, glad I did it. A wonderful morning for a long run. Not too cold or windy and I dressed just right. Went astray once when attempting to get down to the banks, jsut after crossing the Lake Str. Bridge and then I pushed the stop button when taking a picture at Minnehaha Creek flowing into the Mississippi. Was able to fix this manually. Running Up Lexington from the river I started feeling my legs getting tired, but not too bad. Mellie seemed no worse for wear. She was happy to get a lot of off-leash time.
Strength: Flexibility 10:00 [3]