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Training Log Archive: JackChristianson

In the 7 days ending Sep 24, 2016:

activity # timemileskm+m
  Run/Hike6 8:13:00 38.64(4.7/h) 62.18(7.6/h)
  Classic Rollerski1 1:55:00 20.1(5:43) 32.35(3:33)
  Skate Rollerski1 1:27:00 15.31(5:41) 24.64(3:32)
  Strength (Crossfit/BW)3 1:15:00
  Strength (Weights)2 40:00
  Plyometrics 3 25:00
  Bounding/Ski Walking2 21:00 3.0(7:00) 4.83(4:21)
  Road Biking 1 20:00
  Total6 14:36:00 77.05 124.0

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Saturday Sep 24, 2016 #

Bounding/Ski Walking 15:00 [4] 2.0 mi (7:30 / mi)
ahr:184 max:192

Bounding portion of the workout. Did 4xthe Bagley Loop which had 5-6 designated bounding hills. Pushed it pretty good on these and did most of it with Isaac and Teddy which was fun. Also did 5x15sec all out bounding after the main workout. Feeling fit.

Run/Hike 35:00 [2] 4.0 mi (6.9 mph)

Running part of the workout. Focused on recovering between the bounding efforts and really did get my hr and breathing rate to come down significantly. I felt like I was recovering faster than the guys I was with for sure.

Run/Hike warm up/down 40:00 [1] 3.6 mi (5.4 mph)

20min w/u and c/d running to/from the school. Also did some easy bounding/striding technique afterwards.

Run/Hike 50:00 [2] 2.3 mi (2.8 mph)

Speedball with the team! Super fun but pretty tired afterwards!

Friday Sep 23, 2016 #

Run/Hike 1:43:00 [1] 8.43 mi (4.9 mph)

Fun run on another beautiful fall DUluth day!

Thursday Sep 22, 2016 #

Run/Hike warm up/down 20:00 [1] 1.5 mi (4.5 mph)

10min w/u and c/d

Plyometrics warm up/down 5:00 [1]

Some plyo metric stuff with the w/u

Strength (Weights) 25:00 [4]

The better part of the strength workout, mostly upper body stuff

Strength (Crossfit/BW) 10:00 [4]

The core part of the workout

Classic Rollerski 1:55:00 [1] 20.1 mi (5:43 / mi)

Super chill afternoon roll with the guys. Felt kind of tired all day, I think it might be from lifting in the morning. I've always done strength in the afternoon and I think the new routine might take a little getting used to. HR stayed low and dropped fast.

Wednesday Sep 21, 2016 #

Road Biking 20:00 [1]

Morning spin on the stat. bike. Did a little bit of balance work and rolled out afterwards.

Run/Hike 2:30:00 [1] 13.06 mi (5.2 mph)

Longer run, mostly on the SHT with Steve, Sam and Isaac. Actually felt pretty good today dispite my legs being sore all day.

Tuesday Sep 20, 2016 #

Run/Hike warm up/down 15:00 [1] 1.0 mi (4.0 mph)

W/uand c/d for the workout.

Plyometrics warm up/down 10:00 [3]

Some plyo stuff for the w/u as well

Strength (Crossfit/BW) 35:00 [4]

Did the ANST Speed/Power stuff again this morning. Felt a bit sore but good.

Skate Rollerski intervals 22:00 [3] 5.31 mi (4:09 / mi)

Had some confusion on what the training plan was calling for today so ended up doing 2 sets of 8x40sec on 20sec off and then 5min on at ANT. I don't think that's what the plan actually was but it was as close as we could figure.

Skate Rollerski warm up/down 1:05:00 [1] 10.0 mi (6:30 / mi)

30min w/u and then the 20sec recovery between speeds and 20min c/d.

Monday Sep 19, 2016 #

(rest day)

Sunday Sep 18, 2016 #

Bounding/Ski Walking intervals 6:00 [5] 1.0 mi (6:00 / mi)

V02Max Bounding Workout at Spirit Mountain- 15sec on 15 off for 4minx3. OUCH. Actually felt pretty good today, stuck right with Dan for most of is which is good. I finally feel like I'm starting to really get into the high intensity, fall training mindset. Really felt the runners high after this one!

Run/Hike 1:00:00 [1] 3.75 mi (3.8 mph)

Basically the w/u, c/d and everything between the intervals. Ended the workout with 5,55,5s and a dip in the river!

Run/Hike warm up/down 20:00 [1] 1.0 mi (3.0 mph)

Easy w/u and c/d jogs

Plyometrics warm up/down 10:00 [3]

Some plyo w/u stuff

Strength (Crossfit/BW) 30:00 [4]

ANST Power/Speed Strength stuff with Andrew and Nikki. Felt pretty good considering how fried I was after this morning's workout!

Strength (Weights) 15:00 [4]

Weight based portion of the Power/Speed workout.

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