Training Log Archive: cfosp1In the 7 days ending Dec 8, 2012:
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Saturday Dec 8, 2012 #
8 AM
Running 43:46 [3] 7.69 km (5:41 / km) +35m 5:34 / km
ahr:156 max:171 shoes: Nike Air Pegasus+ 27 Trail WR
First run with full snow cover, at least on the hard surfaces. about 1 cm overnight. Another 10 cm or so in the forecast! really looking forward to it!
Strength: Flexibility 13:00 [3]
Wednesday Dec 5, 2012 #
8 AM
Strength: Flexibility 30:00 [3]
Running 20:09 [3] 3.71 km (5:26 / km) +9m 5:22 / km
ahr:146 max:158 shoes: Nike Air Pegasus+ 27 Trail WR
Tuesday Dec 4, 2012 #
9 AM
Running 27:52 [3] 5.24 km (5:19 / km) +19m 5:13 / km
ahr:152 max:190 shoes: Nike Air Pegasus+ 27 Trail WR
Big difference from yesterday around this time: +12C and light rain to -1C in bright sunshine. Even the gentle breeze this morning had definitely an edge.
Strength: Flexibility 30:00 [3]
6 PM
Running 1:29:02 [3] 8.21 km (10:51 / km) +234m 9:29 / km
ahr:134 max:175
Another great Tuesday Intensity workout!
Warm-up jog
6 x 1' (well, more like 50") hill bounds with heavy resistance rubber bands held by partner divided into:
2 x 1' w/ rubber band resistance
1 x to top quick stepping/sprint, w/o resistance
2 x 1' w/ rubber band resistance
1 x to top quick stepping/sprint, w/o resistance
2 x 1' w/ rubber band resistance
1 x to top quick stepping/sprint, w/o resistance
2 x bounding w/o resistance, fewest possible bounds to top
Cool-down jog
Ben says snow skiing next week, rain or shine ;-)
Warm-up jog
6 x 1' (well, more like 50") hill bounds with heavy resistance rubber bands held by partner divided into:
2 x 1' w/ rubber band resistance
1 x to top quick stepping/sprint, w/o resistance
2 x 1' w/ rubber band resistance
1 x to top quick stepping/sprint, w/o resistance
2 x 1' w/ rubber band resistance
1 x to top quick stepping/sprint, w/o resistance
2 x bounding w/o resistance, fewest possible bounds to top
Cool-down jog
Ben says snow skiing next week, rain or shine ;-)
Sunday Dec 2, 2012 #
8 AM
Roller Skiing Classic 2:03:04 [3] 20.6 km (5:58 / km) +230m 5:39 / km
ahr:130 max:153 shoes: One Way Classic 5
Jim invited me to come along and we had a nice roller ski outing on this foggy morning. Need to work on my weight transfer and balance to improve my glide. Not too busy but quite a few fellow roller skiers out there.