Training Archive: northwoodsbeacon

XC SKATE 1:27:23 [3] 19.5 km (4:29 / km)

Lester: wet, new snow

XC CLASSIC 7:59 [3] 1.5 km (5:19 / km)

Lester: tried classic, but don't know how to wax for these conditions.

XC SKATE 40:01 [3] 9 km (4:27 / km)

Lester: back to skating

RUN warm up/down (indoor track) 41:35 [3] 8 km (5:12 / km)
shoes: adidas adizero Tempo

UWS Indoor Track

RUN race (indoor track) 5:03 [5] 1.0 mi (5:03 / mi) vdot: 58.7
shoes: adidas supernova light

UWS Blizzard Meet, Masters Mile, 1st place, 5:02.69
1:14, 2:30, 3:08 (1000m), got tired.

C • Solid 2

SWIM (3000m) 1:07:30 [3] 3 km (22:30 / km)
weight:79.5kg

CPF

C • Youre swimming is getting faster 1

XC SKATE 2:00:28 [3] 30 km (4:01 / km)

Snowflake... quite pleasant. Looking forward to new snow soon...

C • Healing chair 4

C • Good luck 1

RUN warm up/down (indoor track) 56:00 [3] 10.75 km (5:13 / km)
shoes: adidas adizero Tempo

UWS Indoor Track w/ Jess Koski
before,between,after

C • Here's what I need you to do... 1

RUN intervals (indoor track) 8:30 [5] 2.8 km (3:02 / km)

7 X 400m (400 jog)
1:13.3, 1:13.6, 1:12.6, 1:13.4, 1:13.0, 1:12.2, 1:11.3

C • Da Beacon! 1

XC CLASSIC 1:35:00 [3] 19.75 km (4:49 / km)

Snowflake

SWIM (3000m) 1:08:00 [3] 3 km (22:40 / km)
weight:80kg

more backstroke and breaststroke than usual. Trying to recover from a sore left knee (IT band tightness) which means I'll have to back off on my running for awhile. I have to keep swimming twice a week to stay healthy. So my future weeks should look like: 3 x XC ski, 2 x run, 2 x swim until the snow's gone. If I run the mile on Saturday, I probably won't run on Sunday afterall.

C • You should.. 4