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Training Log Archive: JackChristianson

In the 7 days ending Oct 29, 2016:

activity # timemileskm+m
  Classic Rollerski2 4:15:00 36.83(6:55) 59.27(4:18)
  Skate Rollerski2 3:14:12 30.31(6:24) 48.78(3:59)
  Run/Hike2 1:30:00 8.47(5.6/h) 13.63(9.1/h)
  Strength (Weights)1 30:00
  Strength (Crossfit/BW)1 15:00
  Total6 9:44:12 75.61 121.68
averages - weight:150lbs

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Saturday Oct 29, 2016 #

Skate Rollerski warm up/down 30:00 [1] 4.39 mi (6:50 / mi)

30min easy skiing to warm up for the TT

Skate Rollerski warm up/down 20:00 [3] 3.5 mi (5:43 / mi)

L3 and L4 intervals warming up for the TT

Skate Rollerski race 37:12 [4] 8.75 mi (4:15 / mi)
ahr:181

14K TT at Elm Creek this morning. Interval start and Tamer wasn't there so just on my oun for 99% of the race. Felt a little slow on the second lap, but the splits were within 10sec of each ohter so I didn't slow down too much. Ahr was a tad lower than I've seen in hte past on this course.

Skate Rollerski warm up/down 25:00 [1] 2.75 mi (9:05 / mi)
ahr:125

C/d from the TT.

Friday Oct 28, 2016 #

Run/Hike warm up/down 20:00 [1] 2.0 mi (6.0 mph)
weight:150lbs

10min w/u and 10min c/d jogs

Strength (Weights) 30:00 [4]

General Strength, felt pretty good this morning

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

15min core, getting closer to being able to do the whole thing with no breaks!

Thursday Oct 27, 2016 #

Classic Rollerski 1:10:00 [1] 9.75 mi (7:11 / mi)

Easy skiing on either side of the SS Workout. Felt good all around today.

Classic Rollerski (Specific Strength) 10:00 [4] 1.0 mi (10:00 / mi)

12x~1min Single Sticking. Followed this up with switching every 10 pole plants from single sticking to striding. Maria said that my body position looked much better and more forward when I was single sticking so I translated that to my striding and it felt great! I felt more forward and wasn't tensing my lower back at all. I also had much better ankle flexion. Feels good to be getting everything dialed in!

Wednesday Oct 26, 2016 #

Skate Rollerski 1:22:00 [1] 10.92 mi (7:31 / mi)

Easy recovery day ski with some technique work. Felt like I was able to get good glide and weight transition, still working on ankle flexion.

Tuesday Oct 25, 2016 #

Run/Hike warm up/down 50:00 [1] 4.35 mi (5.2 mph)

30min w/u and 20min c/d for the intervals

Run/Hike 20:00 [3] 2.12 mi (6.4 mph)

3x rolling intervlas. Bounded the uphills hard with easy jog inbetween. something I ate for lunch didn't sit well, felt horrible.

Monday Oct 24, 2016 #

Note
(rest day)

Felt good to take the day off, begining of a rest week.

Sunday Oct 23, 2016 #

Classic Rollerski 2:55:00 [1] 26.08 mi (6:43 / mi)
ahr:118

Super fun longer ski with Isaac and Andrew! Felt really good this morning, DP felt like it was clicking and we were moving at a good pace!

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