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Training Log Archive: BP

In the 7 days ending Dec 9, 2013:

activity	#	time	miles		km		+m
Strength	3	2:10:00
Walking	4	1:46:00	6.8	(15:35)	10.95	(9:41)
XC ski	2	1:01:05	6.84	(8:56)	11.0	(5:33)	130
Massage	1	1:00:00
Spin	2	52:02	17.58	(2:58)	28.3	(1:50)
Jogging	1	42:07	4.5	(9:21)	7.25	(5:49)	188
Erging	2	31:08	4.26	(7:19)	6.85	(4:33)
Snowshoe	1	27:00	1.3	(20:41)	2.1	(12:51)	40
Stretching	4	24:00
Total	7	8:53:22	41.29		66.45		358
[1-5]	7	7:53:22

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Monday Dec 9, 2013 #

Spin (Lifecycle) 32:02 [2] 16.0 km (2:00 / km)

Easy spin, hotel gym, with some hills thrown in. Recorded 965m of climb, although seemed to me I was at sea level most of the time!

Strength (Core/abs) 10:00 [2]

Ab routine, finishing with walking planks.

Stretching 3:00 [1]

Legs with roller

Note

Dealing with expected delays getting out of DC, but not because of weather here-all the ice pretty much gone-nope delays in the TC.

XC ski warm up/down (Skate) 25:17 [2] 4.5 km (5:37 / km) +60m 5:16 / km

French under lights. Hmm, first time skate this winter; very rusty and technique was worse than it usually is. So practiced some no poles, dp and V1. Frigid at -8F, multi layers and maybe even overdressed. Skis had mediocre glide.

Sunday Dec 8, 2013 #

Walking 30:00 [1] 3.2 km (9:22 / km)

A miserable DC day with freezing precip.

Massage (Sports ) 1:00:00 [0]

Ahh, relief from tight muscles

Note
(rest day)

Too many meetings / receptions / dinners to fit anything else in

Saturday Dec 7, 2013 #

Jogging (Treadmill) 42:07 7.25 km (5:49 / km) +188m 5:09 / km

Early plane to DC and 40F outside- balmy. Anyhow inside to hotel gym and uphill running- 2, 4, 6% for 6 mins each, then back down, with warm up and cool down either end. A bit of a grind really and glad to get it done. Anyhow off to meetings :(

Stretching 6:00 [1]

With roller. Residual DOMS from Thursday night.

Walking 24:00 [1] 2.5 km (9:36 / km)

DC to and from dinner.

Friday Dec 6, 2013 #

Event: Sprint the Golden Gate

XC ski (Classic) 35:48 [2] 6.5 km (5:30 / km) +70m 5:14 / km
(rest day)

Pistes ouvert! French XC and the groomers had made the best of the cover. Swarming with high schoolers at 5pm under lights and 0F (yes that's cold)! Classic tracks reasonable with some thin spots, while the skate deck looked really good. Whipped out the waxless skis, quick scrape and rub on some LF3; did OK and some muscle memory recall!

Thursday Dec 5, 2013 #

Strength (Snow shoveling) 20:00 [2]

6" of white stuff and 2' high berm thanks to street plowing.

Snowshoe 27:00 [2] 2.1 km (12:51 / km) +40m 11:44 / km

Trekked over to French and the Chalet. XC trail grooming in progress but not open. Anyhow bought a season pass, trekked home through the woods and got the skis out - so ready to go!

Erging warm up/down (CP2 (2)) 15:07 [2] 3.25 km (4:39 / km)

Tried a lower damper setting and s/r around 32 s/m

Strength 1:05:00 [3]

Supersets agin, starting with legs then arms to fatigue and core to finish (3 sets, sl bridges for 1min each side and walking planks)

Stretching 10:00 [1]

Legs with roller

Note

Had a b'day treat, taking the day off and devouring some French patisseries

C • Happy Birthday! 4