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Training Log Archive: JackChristianson

In the 7 days ending Oct 22, 2016:

activity # timemileskm+m
  Skate Rollerski3 6:50:00 54.44(7:32) 87.61(4:41)
  Run/Hike3 3:45:00 16.5(4.4/h) 26.55(7.1/h)
  Classic Rollerski1 1:55:00 14.13(8:08) 22.74(5:03)
  Strength (Weights)2 45:00
  Strength (Crossfit/BW)3 35:00
  Bounding/Ski Walking1 23:00 2.98(7:43) 4.8(4:48)
  Road Biking 1 20:00
  Total7 14:33:00 88.05 141.7

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Saturday Oct 22, 2016 #

Skate Rollerski 1:10:00 [1] 8.78 mi (7:58 / mi)

W/u, c/d and recovery between the interval sets.

Skate Rollerski intervals 30:00 [3] 5.34 mi (5:37 / mi)

Above/below threshold workout. Maria marked off about 10 200m sections (mostly on transitions) to sprint in. Worked on skiing really big and powerfully. Felt really good on the second one.

Friday Oct 21, 2016 #

Skate Rollerski 2:00:00 [1] 10.96 mi (10:57 / mi)

Recovery day ski worked a lot on V1 technique. Worked on keeping more of a C to my back and rolling my hips forward. It's not quite there yet but progress was made!

Thursday Oct 20, 2016 #

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

W/u for morning strength

Strength (Weights) 15:00 [4]

Shortened GS this morning, feeling tired this week to cut everything to 2 sets

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

15min core

Classic Rollerski 1:55:00 [1] 14.13 mi (8:08 / mi)

Specific strength workout (6x150m SS, 6x150m Crunch Only, 7x150m DP with 2x zombi inbetween). Also working on technique quite a bit. Didn't feel like I could ski today. Fell several times along with a lot of other people, weird day.

Wednesday Oct 19, 2016 #

Run/Hike 30:00 [1] 3.12 mi (6.2 mph)

Morning skakeout jog, actually felt good this morning.

Run/Hike 1:25:00 [1] 7.3 mi (5.2 mph)

Afternoon run with Isaac. Took it super easy this afternoon, legs are a bit tired.

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

10min core before the afternoon run

Tuesday Oct 18, 2016 #

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

10min w/u and 10min c/d on the track

Strength (Weights) 30:00 [4]

General strength from the plan Maria sent out.

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

10min core
3 PM

Bounding/Ski Walking 23:00 [4] 2.98 mi (7:43 / mi)

5x~4min L4 ski walking and then 6x30sec bounding. Felt toasted by the end of the 4th ski walking interval but overall pretty good today.
Interval Times: 4:50, 4:35, 4:20, 4:16, 4:15.

Run/Hike warm up/down 1:30:00 [1] 4.58 mi (3.1 mph)

W/u, c/d and recovery between the ski walking intervals and bounding

Monday Oct 17, 2016 #

Note
(rest day)

Off today, feeling sore and a bit tired

Sunday Oct 16, 2016 #

Skate Rollerski long 3:10:00 [1] 29.36 mi (6:28 / mi)
ahr:131

Long fun ski out by Lakewood. Did the first 40min no-pole working of the push phase, felt like I was really starting to feel it towards the end. Felt like my body was a little bit off after the getting to bed around 1 last night, still got almost 8hrs of sleep but just at a different time. HR was a tad hight but outside of that actually felt very good.

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