Training Log Archive: SShaheen

Easy run with Mac plus some planks at the end. Felt good. Some nice discussion of how to win the Chummy at the end

C • The Chummy 1

Skate threshold on Ridge Road. 10, 10, 10, 5. Felt really good by the end. Mac's draft might have made the intervals feel easier, because they were L3 but felt pretty light. Think I was straightening my leg up in an attempt to gain height at the top of the poling motion, fixing that up. 20 min legs only at the end.

Warm-up/cool-down run

3x
Squats (6x175lbs)
Dips (15,20,25)
Core (mostly planks)
w/ 1 set of pull-ups while I waited for Mac to squat (10)

3x
Toes to bar (3x10, 1 set had 3 front lever raises too)
Bent row (75/85lbs)
Pistols (2x5)

Double pole only rollerski on Lewis Hill road. Felt good, had to keep correcting my left ski though (might just have been the cant of the road though). Worked on hand positioning and getting forward, plus quick impulse and tucking a lil bit too.

Feeling dialed in with the big hours. Good 1st block. Looking forward to getting more settled in for the summer in Brunswick with all the free time of this coming recovery week.

Back home briefly for my sister's high school graduation. Bike out to St Paul via the river, back on Summit, then out to downtown Hopkins and back. Nice to mix things up on the bike.

Combi OD with a specific strength focus. 75 minute rollerski on Mere Point/Highland followed by a 60 minute run on commons/roads. 3 stop-poling repeats of the long hill on Mere Point. These didn't feel as effective as long specific strength-might need a steeper hill or more repeats. Felt good on the run. Running pretty fast (riding L2) the last half to get back in time.

Warm-up/cool-down jog

Pull-up day at the gym

Repeated several times:
Pull-ups
Pistols
Planks
Pull-ups
Hamstring curls
Core

Then more core & toes to bar

3x10 min L3 intervals on Flying point road. Forgot how flat it is-but that's okay since flats are my weakness. Hit the big hills on the last interval. ~3 min of L4 at the end of the last one. Hard to switch gears after 27 minutes of L3, but it felt good. 15 min legs only on the cool-down.