Training Archive: CrashIn the 7 days ending 2008-01-12:
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| S | M | T | W | H | F | S | ||||||||||
Saturday Jan 12 | ||
| Hiking (poles) 2:00:00 [2] | |
| all around palgrave east and west, koturbash's and wheelies with pooch - found some good dry singletrack just aching for a bike ride | ||
| MTB 50:00 [3] | |
| headed out right after to take advantage of the good trail conditions - found the Red Dog in good shape, half of Salty; the Final Chapter was a no go, but the double track around it was OK - headed onto 50 afterwards and back into Legacy Pines for an easy spin home - | ||
Thursday Jan 10 | ||
| Trail run 50:00 [3] | |
| palgrave east with skye - got a good soaker on hwy 50 where the river has flooded...brrrrr... | ||
| MTB 1:00:00 [2] | |
| awesome ride with Mr.C on the trails around bolton - ice firmed up nicely so the trails were fast despite a wee bit of mud in one spot ... | ||
Wednesday Jan 9 | ||
| Trail run 45:00 [3] | |
| palgrave west with pooch as the light faded - nice to run on some dry trail ;) | ||
| indoor spin 1:05:00 [3] | |
| 15 min wu w/ 5x10 sec sprints; 2 min recoveries
1,2,3,3,2,1, at max effort w/ 2 mins. recovery betw. 10 mins 80-83% mhr cool down spin 15 mins. stretch | ||
Tuesday Jan 8 | ||
| indoor spin 1:00:00 [3] | |
| 10 min wu
5x2 min. 100rpm, 2 min easy betw. 2 sets 5x1 min hardest gear 60 rpm, 1 min. off betw. 10 min spin down | ||
| cardio weight circuit 30:00 [3] | |
| 6 sets of:
run 400M 30 squats 15 box jumps 25 bicycle crunches cool down spin and stretching | ||
Monday Jan 7 | ||
| Note | |
| (rest day) | ||
| several dog hikes involved...:) | ||
Sunday Jan 6 | ||
| road run 1:10:00 [3] | |
| warm slushy run down to Albion, some patterson, home...felt great, and NO knee pain!! | ||
| Hiking 40:00 [2] | |
| deep snow hike around the Both property with pooches in tow... | ||