Training Log Archive: xcsnowskier14In the 31 days ending Jul 31, 2010:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||||||||||||||||||||||||||||||||||||||
Saturday Jul 31, 2010 #
Note
(rest day)
I have the weekend off. Slept till about 10:30 today. Then went down to canal with sarah and catherine and watched a sweet jazz vocal group. Then went to the movie theater for the rest of the day. Watched despicible me, and then snuck into Charlie St. Cloud, Dinner for Schmucks, and Inception. Inception was definitely the best of all of them.
Friday Jul 30, 2010 #
7 AM
Roller Skiing 1:45:00 [1] 25.0 km (4:12 / km)
Rasy DP roller ski with Tyler. Did a few 20 second sprints towards the end.
Thursday Jul 29, 2010 #
7 AM
Running 20:15 [1] 3.0 km (6:45 / km)
WU before the 3km TT. around rock pond easy.
8 AM
Running race 9:45 [5] 3.0 km (3:15 / km)
Felt really good for the most part. 1st lap i was feeling a little bit sluggish, but got better as it went on. Took splits every 750 meters to compare to Tapiola last weekend.
2:22 - 2:22 - 750
4:52 - 2:29 - 1500
7:19 - 2:26 - 2250
9:45 - 2:26 - 3000
I finished in 10:15 in May so basically 30 seconds improvement in a little over two months so things are heading in the right direction!
2:22 - 2:22 - 750
4:52 - 2:29 - 1500
7:19 - 2:26 - 2250
9:45 - 2:26 - 3000
I finished in 10:15 in May so basically 30 seconds improvement in a little over two months so things are heading in the right direction!
9 AM
Note
Volleyball after the TT
8 PM
Running 30:00 [1] 5.0 km (6:00 / km)
Easy run with sarah after work.
Wednesday Jul 28, 2010 #
MTB 15:00 [1] 3.0 km (5:00 / km)
Bike home from work.
7 AM
Running 1:00:00 [1] 10.0 km (6:00 / km)
Easy 1 hr run with SP at Bagley and Hartley. Me being the only guy that showed up today, I had to deal with 5 girls talking about weddings for the entire run!
Tuesday Jul 27, 2010 #
Strength (GS 1) 1:30:00 [1] 9.0 km (10:00 / km)
WU was a bike ride. GS 1 for about an hour including lunges and abs. CD was another bike. We were supposed to do the workout outside at a park but because of the rain we decided to do it at scholastica.
Monday Jul 26, 2010 #
7 PM
MTB 30:00 [1] 4.0 km (7:30 / km)
went through the scholastica trails on the way home and then down to wells fargo
Sunday Jul 25, 2010 #
8 AM
Running 20:00 [1] 2.0 km (10:00 / km)
A.M.run to the 1 km marker and back with Kayla and Chris. Last 5 minutes was some ballistics to get blood flow going.
10 AM
Running 35:11 [1] 5.0 km (7:02 / km)
WU with some more ballistics
11 AM
Running race (Tapiola 3000) 9:49 [5] 3.0 km (3:16 / km) +3m 3:15 / km
Felt really good during the race. First lap was a little faster than what I wanted it to be, but I held onto my pace for the last 3 laps. PB by 6 seconds which is great because it tells me that I am going in the right direction!
2:18
2:29
2:32
2:29
2:18
2:29
2:32
2:29
Saturday Jul 24, 2010 #
10 AM
MTB 1:00:00 [1] 27.0 km (2:13 / km)
Easy bike around north and south concession. It would have been nice to get into town this week to try out some of the single track trails, but I guess that was just not in the cards this time.
Friday Jul 23, 2010 #
9 AM
Running 40:00 [1] 5.0 km (8:00 / km)
Very easy morning run with Kayla, Christina, and Chris while Chris and Christina was warming up and cooling down. Fun to watch them while riding in the car :)
10 AM
Ski Walk 1:00:00 [1] 7.0 km (8:34 / km)
Easy skiwalk with Kayla. We went to go and check out the new loop at Big-S and then went on the normal 7.5 after that but cut of klukies.
Thursday Jul 22, 2010 #
12 PM
Running 1:00:00 [1] 9.0 km (6:40 / km)
Went for an easy 1 hr run with my dad. He came and picked me up in duluth in the morning and we drove up to the onion river trails system to go out for the run. Very enjoyable and at an easy pace. Heart went wacko again, but I think that my HR monitor strap was too tight. Ran with a back pack and took a few pictures along the way.
C • HR 2
Wednesday Jul 21, 2010 #
Note
I need a little bit of rest so I am going to take the rest of the day off, and tomorrow easy.
7 AM
Running 30:00 [1] 5.0 km (6:00 / km)
Supposed to be a ANT workout, but I was a little bit tired today and I could not get my HR high enough so i decided to call it quits.
7 PM
MTB 30:00 [1] 7.0 km (4:17 / km)
Took the long way home from work today and rode over to the bank which was closed :(
Tuesday Jul 20, 2010 #
7 AM
Running 1:30:00 20.0 km (4:30 / km)
30 Min @ lvl 1with SP. It was a pretty easy little run. Once we hit lvl 2 for the next hour I was on my own. We went to Hawks ridge, then back through the SHT through Hartley and back to Bagley.
3 PM
Road Bike 1:00:00 [1] 25.0 km (2:24 / km)
Ride out to Tyler's cabin. Pretty sweet place he had. We wanted to keep it easy, but sprinting to every stop ahead sign dictated other wise. Oh well.
10 PM
Road Bike 1:15:00 [1] 25.0 km (3:00 / km)
Ride back from Tylers cabin.
Monday Jul 19, 2010 #
MTB 15:00 [1] 3.0 km (5:00 / km)
Ride home from work
7 AM
Roller Skiing (ANT Intervals) 2:00:00 30.0 km (4:00 / km)
At lakewood with SP. Did a 30 min WU with Tyler, then 5 x 4 min @ ANT on my own. Then skied back to where everyone else was at and did a 1 hr CD. It was a lot tougher to get my HR up high enough today. I also had to use a pair of Jason's poles because I lost the tip on mine which I will replace at the Hut later today.
2 PM
Running 1:00:00 [1] 11.0 km (5:27 / km)
I went out for an easy run with Tyler. Met him at chester creek, and we ran back up towards chester bowl and did a short loop at Scholastica. Nice and enjoyable run!
Sunday Jul 18, 2010 #
Roller Skiing 1:00:00 [1] 8.0 km (7:30 / km)
Was supposed to be D.P., but I lost a tip on my pole so I had to ditch the poles and go no poles.
8 AM
Running 20:00 [1] 3.0 km (6:40 / km)
Warming up with Kayla for her time trial
9 AM
MTB 40:00 [1] 7.0 km (5:43 / km)
Timing Kayla in the time trial this morning. She looked out great, and I think that the course worked out well.
Saturday Jul 17, 2010 #
7 AM
Roller Skiing 1:30:00 [1] 20.0 km (4:30 / km)
Up again at 6:45 to ski before work. Just left from scholastica out to jean duluth and back. nice in the morning with no traffic.
5 PM
MTB 15:00 [1] 3.0 km (5:00 / km)
Bike home from work.
Friday Jul 16, 2010 #
7 AM
Bounding (Max VO2) 1:00:00 10.0 km (6:00 / km)
Last VO2 Max session. Felt pretty good, except my legs just felt tired. I think that might be from the tough week lol. Glad its over though!
12 PM
MTB 2:00:00 [1] 25.0 km (4:48 / km)
Started out on an easy 1 hr bike ride mainly on the scholastica trails, but went over to chester bowl for a little bit too. Then went back home to get a GPS so that I could measure out a time trial for Kayla on Sunday. Went out for another hour or so first at Rock Pond, but moved back to Chester Bowl because one of the bridges were out. Time trial course is set at 3.5 km doing 2 upper loops, and then 1 lower loop. Going to be a tough course, but will be great to look at HR's and times when finished.
7 PM
MTB 15:00 [1] 3.0 km (5:00 / km)
Easy bike home form work.
Thursday Jul 15, 2010 #
7 AM
Bounding (Max VO2) 1:00:00 10.0 km (6:00 / km)
4 x 3 minutes again out at spirit. Didn't feel as good as Tuesday, but better than Monday. I saw Andre and DXC out on the hill today also. Looked like they were doing a walking workout with no poles up the hill.
Weird thing happened during the cool down. After the last 5 second sprint in my 55 5's my heart rate spiked to 202! Normally I would just ignore it as a HR monitor malfunction, but I double checked it with my own pulse and it was about that. In the blink of an eye my HR went from 120 to 200...I didn't do anything that would require my HR to get that high either. Even during the workout my HR only hit 190...so it was definitely weird. I think that something in my body sent a weird signal saying that I needed to get my heart pumping...I'll keep an eye on it.
Weird thing happened during the cool down. After the last 5 second sprint in my 55 5's my heart rate spiked to 202! Normally I would just ignore it as a HR monitor malfunction, but I double checked it with my own pulse and it was about that. In the blink of an eye my HR went from 120 to 200...I didn't do anything that would require my HR to get that high either. Even during the workout my HR only hit 190...so it was definitely weird. I think that something in my body sent a weird signal saying that I needed to get my heart pumping...I'll keep an eye on it.
3 PM
Running 30:00 [1] 5.0 km (6:00 / km)
Easy shake out jog on the trails behind campus.
7 PM
MTB 30:00 [1] 7.0 km (4:17 / km)
Biked the long way home from work again because it was such a nice day outside. Went through some of the trails behind scholastica just for fun.
Wednesday Jul 14, 2010 #
Note
(rest day)
Rest day between Max VO2 days. Probably going to spend most of the day watching t.v., cleaning my room, and then work in the afternoon.
C • Wow! 1
7 PM
MTB 15:00 [2] 2.0 km (7:30 / km)
Ride home from work
Tuesday Jul 13, 2010 #
7 AM
Bounding (Max VO2) 1:00:00 10.0 km (6:00 / km)
max:192
Same as yesterday, but the intervals got moved up to 3 minutes each. I think that this was actually better because I was in zone for a lot longer than before. With the 2 minute intervals I was only in zone for like 20 or 30 seconds. Now I am in zone for almost a full minute and a half which is a lot better.
1 PM
MTB 1:00:00 [1] 13.0 km (4:37 / km)
Went out for an easy bike ride at Hartley. Did the outer loop, plus the chute, on the main path then around the back side. On the way back I stopped at the grocery store to get some food...but forgot to bring my wallet. Woops!
Monday Jul 12, 2010 #
7 AM
Bounding (Max VO2) 1:00:00 10.0 km (6:00 / km)
max:192
Started with a 20 minute warm-up on the SHT where I found a super epic awesome sled for next winter! Then it was 4 x 2 min (15s bound, 15s ski walk) up the side of Spirit. HR got pretty high, hit 192, which is right about where I should have been. Then a 10 minute cool down with 5 55 5's. Tough workout, still have 3 more of the same to do this week :\
2 PM
Running (Shake Out) 30:00 [1] 6.0 km (5:00 / km)
Nice and easy shake out jog. Went on the trails behind campus with my iPod to rock out to. Great little run!
Sunday Jul 11, 2010 #
Note
(rest day)
Rest day today. Work from 11-5 again, so lots of hours this week. Next week will be my second Max VO2 block so it will be another tough one.
Saturday Jul 10, 2010 #
7 AM
Roller Skiing 1:30:00 [1] 18.0 km (5:00 / km)
Easy roller ski in the morning before work. Had to leave at about 6:45 in order to make it back in time for shower/breakfast. Work all day then another run in the afternoon with Waylon.
C • DAD 2
5 PM
MTB 30:00 [1] 7.0 km (4:17 / km)
Biked the long way home from work. Went through some of the single track trails at Scholastica because it was such a nice day out!
6 PM
Running 1:00:00 [1] 10.0 km (6:00 / km)
Easy run at Hartley. "Found" a couple new signs to put up on the wall!
Friday Jul 9, 2010 #
7 AM
Roller Skiing 2:30:00 [1] 35.0 km (4:17 / km)
ahr:130
Nice and easy ski with Superior Performance. Went Strand to lester river road to rubesch to some random road, down to old 61 back up lester river road and then strand. Fun ski at a conversation pace.
2 PM
Strength (Supplemental) 1:00:00 [1] 6.0 km (10:00 / km)
Including a 15 min warm-up and 10 min cool-down. Roller board, box jumps, abs, single sticks, skater jumps. Wallis was there so I ended up having a partner while doing the workout :) Felt short and easy, but definitely felt good. This really was needed.
7 PM
MTB 15:00 [1] 3.0 km (5:00 / km)
Bike home from work.
Thursday Jul 8, 2010 #
7 AM
Roller Skiing (ANT Intervals) 1:15:00 10.0 km (7:30 / km)
Again a skate ski in the morning with Superior Performance. About a fifteen minute warm-up, then 5 x 4 min @ ANT. About 3 1/2 min rest inbetween. I was feeling very tired during the entire workout. I need to take a nap today, and try to get to bed a little bit earlier.
4 PM
MTB 1:00:00 [1] 10.0 km (6:00 / km)
Afternoon ride at Hartley. Things are drying up really nicely, only one muddy spot that is difficult to avoid, otherwise everything is rideable! Finally...
Wednesday Jul 7, 2010 #
7 AM
Roller Skiing 1:45:00 [1] 27.0 km (3:53 / km)
Long skate roller ski with Superior Performance. :45 at lvl 1 and 1:00 at lvl 2 with 5 x 5 minute no poles. First :45 was really easy, probably not even in zone. Last hour I needed to go out on my own to be where I needed to be. Probably finished about 5-6 minutes ahead of every one else. Nice workout.
5 PM
MTB 1:30:00 [1] 15.0 km (6:00 / km)
Really easy bike ride at hartley. A lot of it was muddy and had to get off the bike to avoid too much damage to the trails, but it was still a fun ride. Very tired physically from work/training/school. Need to get to bed early tonight to get a little more rest.
Tuesday Jul 6, 2010 #
7 AM
Ski Walk (ANT Intervals) 1:30:00 10.0 km (9:00 / km)
(injured)
8 x 3 minute ski walk with no poles at spirit. About a 15 minute warm-up which included running over to the new alpine coaster which looks sweet! I could feel my shin, but it was nothing that hampered the workout. Afterwards did about a 10 minute cool down with 5 55 5's
1 PM
Roller Skiing (D.P.) 1:00:00 [1] 13.0 km (4:37 / km)
(injured)
Went for an easy 1 hr DP with John and Ryan. Started at the first beach entry point and went down lakewalk until London Road. On the way back we stopped at Duluth Pack so that John could give Marian a nice sweaty hug! lol Afterwards we went down to park point at the beach house and chilled out there for about an hour and a half before I had to head to work.
7 PM
MTB 15:00 [3] 3.0 km (5:00 / km)
(injured)
Bike home from the hut. Came home faster than normal to make sure that I beat the pizza guy ;)
Monday Jul 5, 2010 #
Note
(injured) (rest day)
One last day off to make sure that my shin is better. Work from 11-7.
7 PM
MTB 15:00 [2] 3.0 km (5:00 / km)
(injured) (rest day)
bike home from work
Saturday Jul 3, 2010 #
Note
(injured) (rest day)
Pain is still there in my leg. I am know not really sure that it is shin splints or not. Feels a lot better than yesterday and the day before. Hopefully should be able to go out for the run on monday! I am going to take the rest of the weekend off to let it heal though. On a brighter note, I get to work 6 days next week :\
MTB 20:00 [2] 3.0 km (6:40 / km)
(injured) (rest day)
bike home from work
8 PM
MTB 45:00 [2] 12.0 km (3:45 / km)
(injured) (rest day)
Any other year and you would not hear me say this....but god does it feel good to be back on two wheels again! First ride in almost 4 weeks because it has been way too wet. Supposed to rain tomorrow so decided to go out while it was a little dry. Was at Hartley, tons of fun and it was just a little muddy but not too bad.
Friday Jul 2, 2010 #
10 AM
Strength (Circuit) 1:00:00 [2] 6.0 km (10:00 / km)
(injured)
Did one of the circuits at Lappe with Kayla. 15 min warm-up. Did every station including an 8 minute ab station. Could not do the balance beam jump because my shins started to hurt. Think that I might have shin splints unfortunately.
7 PM
Note
Back in Duluth
Thursday Jul 1, 2010 #
8 AM
Ski Walk long 3:00:00 [1] 18.0 km (10:00 / km)
Went for a long ski walk in the morning with Christina. Started around 7:45 when the Anokians started their 7.5 km time trial. Felt decent for about an hour, then last two my shins were starting to flair up. I think that this was from not walking in over a year.