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Training Log Archive: JackChristianson

In the 7 days ending Oct 1:

activity # timemileskm+m
  Classic Rollerski1 3:30:00 30.0(7:00) 48.28(4:21)
  Run/Hike4 2:43:00 12.82 20.63
  Skate Rollerski1 1:24:00 14.3(5:52) 23.01(3:39)
  Strength (Weights)2 1:20:00
  Strength (Crossfit/BW)2 40:00
  Plyometrics 1 10:00
  Road Biking 1 10:00
  Total5 9:57:00 57.12 91.92
averages - weight:153lbs

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Saturday Oct 1 #

(rest day)

First time home in over a month, took the day off to spend with family

Friday Sep 30 #

Run/Hike warm up/down 10:00 [1] 1.0 mi (6.0 mph)

W/u jog for strength

Strength (Weights) 50:00 [4]

USSA Specific Strength 1 Plan. Felt pretty good today, my legs are a little sore for sure after the 10x10sec sprints.

Road Biking warm up/down (Stat. Bike) 10:00 [1]

C/d on the stat bike

Plyometrics 10:00 [1]

Did some plyometric stuff for the w/u and then some for the c/d along with balance drills.

Thursday Sep 29 #

Run/Hike 1:32:00 [1] 8.32 mi (5.4 mph)

Easy run with Liz, Kelsey and Dan! Felt pretty good today, kept it super chill and did 10x10sec sprints towards the end.

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

10min core before the run

Wednesday Sep 28 #

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

Shorter w/u and c/d for strength

Strength (Weights) 30:00 [4]

Did a mix of USSA Specific Strength 1 and some other stuff I felt like I needed. About 50/50 weights and BW

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

BW portion of the workout.

Skate Rollerski warm up/down 1:00:00 [1] 9.3 mi (6:27 / mi)

30min w/u, 20min c/d for the intervals and 5min recovery between the sets

Skate Rollerski intervals 24:00 [3] 5.0 mi (4:48 / mi)

8x40sec on high ANT 20sec off x3 with 5min set breaks. Logging the entire thing at L3 becuase my hr didn't dip to much out of ANT during the 20sec roceveries. Felt good, especially on the last one. Tucked in behind Gerrit and Nick Power, who was up here training with us today, and focused on skiing big. High impulse/low tempo is coming along nicely.

Tuesday Sep 27 #

(rest day)

Monday Sep 26 #

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

Pre-breakfast morning jog for the VO2 test this afternoon!

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

10min w/u and 10min c/d jogs for the VO2 Test

Run/Hike 11:00 [5]
max:197 weight:153lbs

VO2 Max Test. Hadn't done one in a while, and I forgot how much they hurt! Felt pretty good and was able to really push it hard. S/O to Rosa and Keely for coming and cheering!

Sunday Sep 25 #

Classic Rollerski long 3:30:00 [1] 30.0 mi (7:00 / mi)

Long easy ski with Dan and Kelsey, rained most of the way but it was still fun! Took a while to really get into the workout but once I did I felt pretty good. VO2 test tomorrow!!

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