Training Log Archive: xcsnowskier14In the 31 days ending Aug 31, 2010:
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| 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 | Su | Mo | Tu | |||||||||||||||||||||||||||||||||||||||||||||
Tuesday Aug 31, 2010 #
8 AM
Ski Walk 1:30:00 10.0 km (9:00 / km)
Went over to Chester bowl for a hill workout with christina. went up the downhill 12 times, each took a little over 2.5 minutes. we ran there and back for WU/CD.
2 PM
Strength 1:00:00 [1] 6.0 km (10:00 / km)
GS in the weight room alone
7 PM
MTB 20:00 [1] 3.0 km (6:40 / km)
ride home from work
Monday Aug 30, 2010 #
9 AM
Running 1:00:00 [1] 10.0 km (6:00 / km)
First run with Christina in Duluth. I showed her around Chester Bowl a bit and took her a little ways down the river. We walked most of the uphills to keep it an easier run.
Sunday Aug 29, 2010 #
7 AM
Ski Walk 1:30:00 [1] 10.0 km (9:00 / km)
Ski walk at bunker today, I have not done one out here since....last year? It felt good and I was happy that I was able to talk with tremaine for a while.
Saturday Aug 28, 2010 #
7 AM
Running (ANT Intervals) 1:30:00 12.0 km (7:30 / km)
ANT Intervals. 5 x 5 min @ Anoka. I felt very good during the workout, running at a relaxed but hard pace the entire time. I paced chris on a few of his intervals because the pace was about the same to mine.
11 AM
Note
State fair all day which basically means tons and tons of walking. It was fun to just hang out with Chris and Christina.
Friday Aug 27, 2010 #
9 AM
Running 1:00:00 [1] 10.0 km (6:00 / km)
Ran down to the hut in the morning to talk to Whitey about the bike club and what he can do for sponsorship. Ran back through Chester Bowl and then a little bit on the scholastica trails to finish up the hour.
Thursday Aug 26, 2010 #
2 PM
Ski Walk (ANT) 1:30:00 10.0 km (9:00 / km)
9 x 3 minutes @ ANT out at chester bowl. Had to go from side to side up the hill in order to fill the entire three minutes. ran through the scholastica trails for both warm-up and cool-down.
Wednesday Aug 25, 2010 #
Running 1:00:00 [1] 11.0 km (5:27 / km)
Today was supposed to be another rest day, but seeing as I had 3 in the last week and a half, I didn't feel that it was necessary to take another one. Went out for an easy run in Hartely instead. I was disappointed to see all of the damage that was done to the trails the past week because of the wet conditions...hopefully they will be better soon. IMBA is coming to the trail system this weekend so hopefully it will be better!
7 PM
MTB 20:00 [1] 3.0 km (6:40 / km)
Biked up through chester bowl again.
Tuesday Aug 24, 2010 #
10 AM
Roller Skiing (DP) 2:00:00 [1] 30.0 km (4:00 / km)
I went down to Brighten beach with John. Great day for it, but a little bit windy on the way back. 3 x 5 minute single stick.
7 PM
MTB 30:00 [1] 5.0 km (6:00 / km)
Super long way home from work. Biked up Chester Bowl.
9 PM
MTB 1:30:00 [1] 20.0 km (4:30 / km)
Went out fr a night ride with Cory and Bree around Duluth. It was a great ride. We started on some of the scholastica trails, made our way over to enger tower, down to canal, a stop at BU then back home. Cory showed off some pretty sweet places to ride!
Monday Aug 23, 2010 #
7 PM
MTB 20:00 [1] 4.0 km (5:00 / km)
(rest day)
Bike home from work. Switching over to monday rest days right now.
Sunday Aug 22, 2010 #
11 AM
MTB race (Great Hawk Chase) 2:00:00 [4] 14.0 mi (8:34 / mi)
First mountain bike race ever. It was super tough, but lots of fun! I was not able to finish the race due to severe muscle crampage. I got to a point where I could not move and was laying on the side of the trail for 10 minutes :\ I learned that it doesn't matter what kind of race it is, that I should always prepare and have some sort of energy besides water to keep the cramping at bay. The bike handled awesomely, the only wish I had was a little bit of a better tire with more traction for the muddy sections.
C • MTB 2
MTB 1:00:00 [1] 15.0 km (4:00 / km)
Warm-up/down @ Lester
Saturday Aug 21, 2010 #
3 PM
MTB 2:30:00 [1] 40.0 km (3:45 / km)
It was so great to be able to get on a mountain bike again. Me, John, and Tyler left from the hut and biked over to lester to test out the race course for tomorrow. It is going to be a super muddy race, but should be fun! The new bike was fricken awesome, I like it so much better than my last one.
Friday Aug 20, 2010 #
Note
(rest day)
I was going to do a roller ski in the morning before going to work, but again it was raining. I am at work from 9-7 today so I feel like I won't get anything in after work is over either.
Note
Got my new bike today! Rode it from home down to tylers place and then to the grocery store and back. Unfortunately EVERYTHING is wet and muddy so the trails are unridable right now. Might head out to lester to test ride the race course for Sunday's race tomorrow afternoon.
Thursday Aug 19, 2010 #
10 AM
Roller Skiing (ANT Intervals) 1:30:00 20.0 km (4:30 / km)
Warmed up from medin to strand and then did 6 x 3 min @ ANT with full rest inbetween. I felt good for the entire workout and just couldn't stop thinking about how much better it will be when there will be more guys to ski with.
7 PM
Running 30:00 [1] 5.0 km (6:00 / km)
Easy run after work.
Wednesday Aug 18, 2010 #
2 PM
Running 1:15:00 [1] 12.0 km (6:15 / km)
It was rainy out today so that means no roller skiing for me. Went out for an easy run instead.
Tuesday Aug 17, 2010 #
11 AM
Running 1:15:00 [1] 12.0 km (6:15 / km)
Ran to Hartley in my new shoes. The fit is super nice and I really like them. I ran the outer loop then over to the nature center and back on the single track trail.
4 PM
Road Bike 1:15:00 [1] 30.0 km (2:30 / km)
Road out to Tylers cabin. Awesome night to do it, not a cloud in the sky, warm, and with friends. Perfect way to spend a summer night!
Monday Aug 16, 2010 #
8 AM
Roller Skiing 1:30:00 [1] 20.0 km (4:30 / km)
Supper is now done, so for the next 2 weeks I will have to figure out when and where to do my workouts. I went out to Lakewood in the morning with Tyler today and we skied pretty easy down medin to jean duluth twice. It was an enjoyable ski, I felt good, the pace was easy, and it was not too warm.
2 PM
Running 30:00 [1] 5.0 km (6:00 / km)
WU/CD with Sarah
Strength 1:00:00 [1] 6.0 km (10:00 / km)
GS1 in the weight room at scholastica with sarah. Same thing as last time, but felt better doing it. Probably going to go up in weights next time.
Sunday Aug 15, 2010 #
Note
(rest day)
At work unpacking the Fisher shipment all day.
Saturday Aug 14, 2010 #
3 PM
Running 2:15:00 [1] 22.0 km (6:08 / km)
Went out for a very easy run with Sarah and Tyler out at Lester. We wanted to run someplace else besides hartley/Chester bowl so we decided to drive a little. It was an awesome run, follwed up by a nice dip in the Lester river :)
Friday Aug 13, 2010 #
7 AM
Roller Skiing 1:45:00 [1] 25.0 km (4:12 / km)
We went down to Brighton beach today for our ski. I dp'ed the entire thing, while everyone else skated. At the halfway point I dropped the girls and stingle, so it was only me and JR the second half of the ski. Awesome day to ski, and the lake was pretty warm to swim in after the workout was finished.
2 PM
Road Bike 1:00:00 [2] 30.0 km (2:00 / km)
I borrowed Waylon's road bike again. Just went down Howard Gnesen at a pretty good pace. It was very enjoyable just rocking out to the iPod.
Thursday Aug 12, 2010 #
7 AM
Ski Walk (ANT Intervals) 50:00 [3] 5.0 km (10:00 / km)
6 x 3 min skiwalking w/o poles at spirit: this workout seemed to go by really fast because we did 8 x 4 min last week. Felt really good and we went for a swim in a small swimming hole in a creek at the bottom of the hill.
Running 25:00 [1] 4.0 km (6:15 / km)
WU/CD for the intervals
5 PM
Running 1:00:00 [1] 10.0 km (6:00 / km)
Went out for a pretty easy afternoon run with Sarah and John down atcanal. Started from the first beach parking lot and then made our way to the lakewalk. Once we got finished we hung out at the ice house and jumped/swam in the lake for a while.
Wednesday Aug 11, 2010 #
7 AM
Running 1:15:00 [1] 13.0 km (5:46 / km)
Nice and easy run with supper. We aslo did 8 x 10 second sprints to work on a little bit of speed.
2 PM
Roller Skiing 1:00:00 [1] 15.0 km (4:00 / km)
Easy double pole at brighton beach with Sarah. Just went down old 61 and back. Once we got finished we swam in the lake for a little bit. The lake was really warm today and we didn't want to leave, but I had to because I needed to be at work by 4. I was going at a good pace for the entire ski, but the last half Sarah had to skate a little bit to keep up, I think that she was getting a little bit tired.
Tuesday Aug 10, 2010 #
7 AM
Running (Echo Stress Test) 1:00:00 5.0 km (12:00 / km)
Echo stress test to see if my irregular heart beats can be diagnosed. The testing started out with just a few ultrasounds of my heart and valves. It was really interesting to see all of the moving valves and and know where in the heart each was located and the names of all of them. Once they got me on the treadmill they did a few more tests with the EKG machine just while walking. When the actual part of the text started it started at 1.7 mph @ 10% grade, which was fairly simple. They ended the test at 6 mph @ 22% grade which i will admit was getting tough, but could have gone on for a little bit longer. The irregular heart beats did not show up during the ttests which I guess is a good thing? Oh well, doctor will get back to me by Friday hopefully and I will just have to keep a close eye on my heart rate.
5 PM
Running 45:00 [1] 7.0 km (6:26 / km)
Easy afternoon run. It was only supposed to be 30 min, but I was feeling really good and decided to go a little bit longer. Just on the scholastica trails and a little bit out at Chester.
Monday Aug 9, 2010 #
7 AM
Roller Skiing 1:30:00 [1] 20.0 km (4:30 / km)
Easy lvl 1 roller ski with supper. Out to the north end of Lakewood and back. It was a bit of a funny ski cause Tyler would "sprint" to every single crack in the road and then start cheering. So we saw thy probably like 200-300 times : P
1 PM
Strength (GS 1) 1:00:00 [1] 6.0 km (10:00 / km)
3 sets of arms and legs @ 3 x 15 reps each. Then added lunges, calf thingers, and 16 minute abs.
Running 30:00 [1] 5.0 km (6:00 / km)
WU/CD for the strength workout.
Sunday Aug 8, 2010 #
Note
(rest day)
Rest today....at work all day.
Saturday Aug 7, 2010 #
6 AM
Roller Skiing (ANT Intervals) 1:30:00 20.0 km (4:30 / km)
3 x 10 min DP @ ANT. Fairl simple workout, but it is tough work to get my heart rate all the way up to ANT while only DP'ing. I hate having work at 9 AM so that I have to do a workout at 6 AM...
7 PM
Road Bike 1:30:00 [1] 30.0 km (3:00 / km)
Easy road bike after work. Would have been nice to have been able to go for a MTB, but seeing as my bike is broke my options were somewhat limited. I really wish I can get my bike soon.
Friday Aug 6, 2010 #
7 AM
Roller Skiing 2:00:00 [1] 35.0 km (3:26 / km)
Easy 2 hr roller ski on my own. Started out with the Supper girls and Jason, but quickly found out that their lvl 1 pace was a lot slower than mine, so I went off on my own and went out to lakewood and down to old 61 and then back up lester river road. Awesome ski with some good elevation change!
7 PM
Roller Skiing 1:30:00 [1] 15.0 km (6:00 / km)
Easy classic ski mainly D.P. starting from Lakewood school. Tried to beat the light and made sure that I had a blinker light and saftey vest so that cars could still see me at dusk.
Thursday Aug 5, 2010 #
7 AM
Road Bike 1:30:00 [1] 20.0 km (4:30 / km)
Nice and easy lvl 1 ski on my own. The rest of supper was doing ANT intervals on medin road. I opted not to do them dice I had done the lactate test yesterday and that would have been three days of intensity in a row. I felt sluggish at first, but when I hit the turn around point I realized it had nothing to do with me and it was because of the wind. Really easy on the way back.
6 PM
Running 30:00 [1] 5.0 km (6:00 / km)
Easy run with Sarah once we got home.
Wednesday Aug 4, 2010 #
10 AM
Running (Lactate Test) 45:00 5.0 mi (9:00 / mi)
Hard test. I think that the graph is going to be pretty good, but my max lactate level was pretty low. Only 7.8. Hopefully I will be able to get that up in future tests.
Road Bike 15:00 [1] 3.0 km (5:00 / km)
Warm-up/cool-down to/from jasons house.
2 PM
Running 1:15:00 [1] 12.0 km (6:15 / km)
Easy afternoon run at harley.
Tuesday Aug 3, 2010 #
7 AM
Ski Walk (ANT Intervals) 1:45:00 15.0 km (7:00 / km)
ANT intervals up the hill at spirit. 8 x 4 min...things were a lot harder than normal because of the heat/humidity. Tough workout. Marian was really grossed out by the fact that I could wring out my shorts with sweat!
1 PM
MTB 2:15:00 [1] 30.0 km (4:30 / km)
Easy ride with Tyler at piedmont. First time out there and I was a little hesitant to do some of the stuff because of the rocks. But I ended up doing most stuff and was able to stay clipped in for most of the ride.
Monday Aug 2, 2010 #
7 AM
Frisbee 1:00:00 [1] 6.0 km (10:00 / km)
Played frisbee with my brother for closer to two hours in the morning. Was a lot of fun!
7 PM
MTB 2:00:00 [1] 25.0 km (4:48 / km)
Long bike ride after work. Scheduled to do a roller ski, but didn't want to be on the roads near dusk, so I decided to go out on the trails for a long bike ride.
Sunday Aug 1, 2010 #
4 PM
Note
(rest day)
Went out for an easy 1 hr walk with Kayla/Mom/Chris at Hartley. Went from ski entrance to to hartley pond, to rock knob, to pine forest, to big hill, back to the car again. Nice to talk with everyone again.