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Training Log Archive: JackChristianson

In the 7 days ending Oct 15, 2016:

activity # timemileskm+m
  Run/Hike4 7:00:00 30.18(4.3/h) 48.57(6.9/h)
  Classic Rollerski1 2:00:00 18.88(6:21) 30.38(3:57)
  Skate Rollerski1 1:50:00 11.77(9:21) 18.94(5:48)
  Plyometrics 1 30:00
  Strength (Weights)1 30:00
  Bounding/Ski Walking1 22:00 2.34(9:24) 3.77(5:51)
  Road Biking 1 20:00
  Strength (Crossfit/BW)1 15:00
  Total6 12:47:00 63.17 101.66

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Saturday Oct 15, 2016 #

Run/Hike warm up/down 45:00 [1] 3.24 mi (4.3 mph)

30min w/u and 15min c/d jog for the SPENST workout

Plyometrics 30:00 [3]

SPENST Workout this morning, I can tell my legs and back are going to be sore alrealy

Friday Oct 14, 2016 #

Skate Rollerski 1:50:00 [1] 11.77 mi (9:21 / mi)

Technique focused day, worked on hip position, ankle/knee angle and weight transfer. Felt like I was starting to feel the anlke/knees coming into play more towards the end.

Thursday Oct 13, 2016 #

Classic Rollerski warm up/down 1:12:00 [1] 9.56 mi (7:32 / mi)

W/u c/d and recovery for the intervals

Classic Rollerski intervals 48:00 [3] 9.32 mi (5:09 / mi)

4x12min DP only intervals @ threshold. Worked on the forward lean again and really felt like I made a lot of progress today. Body/hip position was much better than it has been. During the 4th interval I had about 15 pole plants where it felt like my hips just floated forward and it all really clicked, so now I have a feeling to work towards!

Wednesday Oct 12, 2016 #

Road Biking warm up/down (Stat. Bike) 20:00 [1]

10min w/u and 10min c/d on the stat bike

Strength (Weights) 30:00 [4]

General strength, felt a bit tired this morning.

Strength (Crossfit/BW) 15:00 [4]

15min core after lifting

Run/Hike 1:40:00 [1] 8.16 mi (4.9 mph)

Afternoon run, legs are tired. Didn't feel bad but not exactly great either.

Tuesday Oct 11, 2016 #

Run/Hike warm up/down 35:00 [1] 2.44 mi (4.2 mph)

W/u for the skiwalking intervals and then some technique progression

Bounding/Ski Walking intervals 22:00 [4] 2.34 mi (9:24 / mi)
ahr:184 max:193

5x~4.5min L4 Skiwalking Intervals. Pushed it pretty hard today and felt good but a bit fatigued. Didn't quite feel like I had as much pop in my stride as I usually do. Solid workout none the less.
Splits: 5:15, 4:50, 4:30, 4:30, 4:25

Run/Hike warm up/down 1:00:00 [1] 4.32 mi (4.3 mph)

Recovery between intervals, c/d jog and some short hard bounding afterwards.

Monday Oct 10, 2016 #

Note
(rest day)

Feels good to take a day off after a hard week!

Sunday Oct 9, 2016 #

Run/Hike long 3:00:00 [1] 12.02 mi (4.0 mph)

Super ful long run in Tettagouche this morning! Feeling kind of tired from test week but a good way to end it!

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