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Training Log Archive: cfosp1

In the 7 days ending Jan 21, 2012:

activity	#	time	miles		km		+m
XC Skiing Skate	2	2:13:46	18.14	(7:22)	29.2	(4:35)	334
XC Skiing Classic	1	1:18:08	9.08	(8:36)	14.61	(5:21)	20
Running	3	1:13:17	8.57	(8:33)	13.79	(5:19)	45
Strength: Flexibility	3	52:00
Total	6	5:37:11	35.79		57.6		399

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Saturday Jan 21, 2012 #

8 AM

Running 21:03 [3] 3.95 km (5:20 / km) +12m 5:15 / km
ahr:147 max:167 shoes: Nike Air Pegasus+ 27

8:24 AM. Hamline Midway/Como Park. Burned 361 calories.
-17.2 °C

I love the sound of super-cooled crunchy snow under my steps, I just wish there was more of it.

Strength: Flexibility 18:00 [3]

9:00 AM.

1 PM

XC Skiing Skate 1:10:19 [3] 15.71 km (4:29 / km) +139m 4:17 / km
ahr:164 max:172 shoes: Atomic Race Skate 2010

1:55 PM. Green Acres Recreational Area, Lake Elmo, MN. Burned 1400 calories.
-8.7 °C

Much milder than this morning but a chill wind. Quite a few people there but not feeling like anyone stepped on each other's skis.

Friday Jan 20, 2012 #

4 AM

Strength: Flexibility 17:00 [3]

5:30 AM. Home.

Running 32:13 [3] 6.06 km (5:19 / km) +26m 5:12 / km
ahr:143 max:153 shoes: Nike Air Pegasus+ 27

4:37 AM. Hamline Midway/Como Park. Burned 551 calories.
-15.8 °C

Crisp morning jog.

Tuesday Jan 17, 2012 #

6 PM

XC Skiing Classic 1:18:08 [3] 14.61 km (5:21 / km) +20m 5:19 / km
ahr:145 max:164 shoes: Rossignol Max Classic

6:41 PM. Green Acres Recreational Area, Lake Elmo, MN. Burned 1301 calories.
-12.6 °C

Frozen whiskers night, pretty chilly, but fun and productive session.
Poling only:
3 laps single poling
2 laps crunches
2 laps crunch-middle-full
10 laps 3/4 at 60%. 1/4 at 100%

Monday Jan 16, 2012 #

9 AM

Running 20:01 [3] 3.78 km (5:18 / km) +8m 5:14 / km
ahr:148 max:159 shoes: Nike Air Pegasus+ 27 Trail WR

9:07 AM. Hamline Midway/Como Park. Burned 345 calories.
-2.2 °C

Easy warm-up jog. Some snow on the ground.

Strength: Flexibility 17:00 [3]

9:35 AM. Home. Thought I'd share my routine, which has served me well getting rid of knee, hamstring and lower back problems over the past 8 months or so.
Stretching and Core Routine (25" each unless otherwise marked)
Hip flexor in stairs (while untying shoes), L/R
Calf/achilles strech against wall, L/R
Quadriceps stretch, L/R
Calf/achilles strech against wall with knee raises, L/R
Quadriceps stretch across, L/R
Supported hamstring stretch (butt against wall)
Kneeling hip flexor, L/R
Half kneeling hip flexor, L/R
Prone goal post (60")
Alligator pushup or hand plank (60")
Side-lying plank, L/R
Core stabilization (on back, suck stomach to floor)
Knee-to-chest (piriformis) strech, L/R
Core stabilization
Lying quadratus lumborum twist, L/R
Core stabilization
Groin butterfly
Trunk twister, L/R
Standing iliotibial band (IT band) stretch, L/R

Sunday Jan 15, 2012 #

11 AM

XC Skiing Skate 52:10 [4] 11.31 km (4:37 / km) +181m 4:16 / km
ahr:155 max:165 shoes: Atomic Race Skate 2010

11:12 AM. Ironwood, MI. Burned 967 calories.
-4.7 °C

The usual perimeter of Wolverine plus Cliff Hanger trail. They changed Powderhorn Loop a little, it now completely avoids Big Powderhorn downhill area, making a sharp right turn at the end of the pond. makes me wonder whether they had a falling out. Much better glide today, would have loved to have this during the race yesterday. Oh well, it would have been easier for everyone!

XC Skiing Skate 11:17 [2] 2.18 km (5:11 / km) +14m 5:01 / km
ahr:147 max:158 shoes: Atomic Race Skate 2010

12:12 PM. Ironwood, MI. Burned 196 calories.
-3.2 °C

Cooldown and pictures

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