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Training Log Archive: JackChristianson

In the 7 days ending Nov 13, 2016:

activity # timemileskm+m
  Run/Hike3 3:35:00 21.27(5.9/h) 34.23(9.6/h)
  Classic Rollerski2 3:25:54 26.81(7:41) 43.15(4:46)
  Skate Rollerski2 3:00:00 25.3(7:07) 40.72(4:25)
  Strength (Weights)2 1:15:00
  Road Biking 2 40:00
  Strength (Crossfit/BW)2 25:00
  Bounding/Ski Walking1 22:00 2.12(10:23) 3.41(6:27)
  Total6 12:42:54 75.5 121.51
averages - weight:153lbs

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Sunday Nov 13, 2016 #

Skate Rollerski 1:30:00 [1] 14.75 mi (6:06 / mi)
ahr:129

First part of the morning workout, fun easy skate ski. Felt good and worked on technique for most of it, felt like the ankle flex is starting to click.

Run/Hike 1:25:00 [1] 6.87 mi (4.8 mph)
ahr:123

Switched right to the trail shoes for the second part of the workout. Took a little while to get into it but felt good once I did.

Saturday Nov 12, 2016 #

Classic Rollerski 1:20:00 [1] 11.34 mi (7:03 / mi)

W/u and c/d for the TT. Felt like I could've done a bit mmore intensity

Classic Rollerski race 10:54 [4] 2.2 mi (4:57 / mi)
ahr:186

Homestead 3k Uphil DP Only TT. Felt solid. Was able to push hard the whole way and just had enought to get over the top and into the finish. Avg HR was up there pretty good, especially since it was DP only.

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

10min w/u and c/d

Strength (Weights) 35:00 [4]

General full body strength, nothing too crazy after the TT this morning

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

15min core

Friday Nov 11, 2016 #

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

Some fun core before the run

Run/Hike 1:10:00 [1] 9.93 mi (8.5 mph)

Super fun/easy run on a nice day.

Thursday Nov 10, 2016 #

Classic Rollerski warm up/down 1:35:00 [1] 10.0 mi (9:30 / mi)

Long w/u, changing locations/recovering between sets and long c/d for the Specific Strength workout.

Classic Rollerski 20:00 [4] 3.27 mi (6:07 / mi)

10x~1min Single Sticking and 8x~1min high tempo/steep hill Double Pole. Hard workout, arms are pretty well shot afterwards.

Wednesday Nov 9, 2016 #

Skate Rollerski 1:30:00 [3] 10.55 mi (8:32 / mi)
ahr:120

V1 drills and then easy skiing. Working on about 4hrs of sleep after the election last night, felt pretty shitty.

Tuesday Nov 8, 2016 #

Road Biking warm up/down (Stat. Bike) 20:00 [1]
weight:153lbs

10min w/u and 10min c/d on the Stat Bike

Strength (Weights) 40:00 [4]

Full body strength, did a mix of BW and heavier weights today

Run/Hike warm up/down 1:00:00 [1] 4.47 mi (4.5 mph)

20min w/u and cd and recovery between intervals

Bounding/Ski Walking 22:00 [4] 2.12 mi (10:23 / mi)

5x4min+ L4 ski walking intervals. After the strength workout this morning my legs were really shot. Felt like I couldn't get my hr up all the way but my legs were completely on their limit. Rough day

Monday Nov 7, 2016 #

Note
(rest day)

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