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Training Log Archive: sixela

In the 7 days ending Feb 8:

activity # timemileskm+m
  Hiking2 4:37:04 9.44(29:21) 15.19(18:14) 808
  XC classic1 2:48:55 15.53(10:52) 25.0(6:45) 205
  Commute Biking 8 2:30:32 25.35(5:56) 40.79(3:41) 623
  Rock climbing1 1:30:00
  Weight Training3 1:22:00
  Running2 58:57 5.67(10:24) 9.12(6:28) 78
  Strength Training1 20:00
  Total18 14:07:28 55.99 90.1 1714
averages - sleep:6.8

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Saturday Feb 8 #

9 AM

XC classic race (Winona Forest) 2:48:55 [3] 25.0 km (6:45 / km) +205m 6:29 / km

Temperature? like 6 degrees Fahrenheit.
It went shockingly well compared to how I was afraid it would go. Now just gotta do twice as much next weeK! Both days, too! yay, so excited...

No really though, I enjoyed it. Yeah, the time is pretty slow and I definitely could have done better. But this was my first ski race that was this long, so I wanted to conserve my energy and be careful.
Am I making excuses for why I was slow? maybe.
It was fun, I enjoyed being on my own and not having anyone on my back who always makes me stress about "what am I doing wrong this time" (ehm ehm dad)
I really enjoyed being in my own head and literally trying to think about the skiing as little as possible (I didn't want to know what was hurting and how much). I was doing math in my head (mostly calculating my pace estimates for the race) and stuff like that. It was nice.

Friday Feb 7 #

1 PM

Weight Training (Deadlift) 27:00 [2]

3 sets of 10x 85lb deadlift
3 sets of 20x hip bridges
3 sets of 10x 10lb (per arm) bicep curl and press
3 sets of 1 min on/1 min off band pulls (double poling thing) (w/ green band)
8 mins of throwing around an 8.8 lb ball (4kg) with friends because I didn't know what else to do.

I was basically trying everything in my power to still work out but avoid being sore tomorrow because the Winona Forest XC ski race is going to kick my butt.

Thursday Feb 6 #

9 AM

Commute Biking (to school) 18:46 [3] 4.45 km (4:13 / km) +85m 3:51 / km
ahr:139 max:171

yeah... I woke up late for school. oops.
2 PM

Commute Biking (from school) 19:50 [3] 5.38 km (3:41 / km) +75m 3:27 / km
ahr:132 max:166

yes I once again came home and fell asleep. This time until 6. I really need to fix my sleeping schedule.

Wednesday Feb 5 #

7 AM

Commute Biking (to school) 16:57 [3] 4.5 km (3:46 / km) +86m 3:26 / km
ahr:118 max:135 slept:5.5

I feel great.... sore and sleep deprived. Perfect.
1 PM

Weight Training (Bench Press) 30:00 [2]

3 sets of 10x 65lb bench press
2 sets of 10x 50lb incline press
3 sets of:
10x 25lb tricep pull overs
10x 40lb tricep extensions

3 sets of 10x per arm 10lb kickbacks
3 sets of 10x 35lb (per arm) front lat pulldown
1 attempt at 95lb bench press
1 attempt at 45lb incline press

Then I had no clue what else to do because I didn't want to target the muscles that are still super sore, and I wanted to save the strength in my legs for my run tonight.
2 PM

Commute Biking (from school) 26:23 [3] 6.82 km (3:52 / km) +75m 3:40 / km
ahr:130 max:179

SO I came home and may or may not have fallen asleep until like 5:30 pm. Oops.

Tuesday Feb 4 #

7 AM

Commute Biking (to school) 18:36 [3] 4.6 km (4:03 / km) +86m 3:42 / km
ahr:143 max:176 slept:6.0

1 PM

Weight Training (RDLs) 25:00 [1]

I'm feeling super sore and tired today, so it was a very easy day for me.
Also after bursting that blister I did not want to do hang cleans, since even holding the weights kinda hurt.
3 sets of:
10x 40-50lb RDLs
10x 30lb low rows

3 sets of 10x 55lb leg curls
3 sets of 10x 50lb calf lifts
3 sets of 10x 90lb leg press
20x 40lb leg curls
2 PM

Commute Biking (from school) 17:49 [3] 5.4 km (3:18 / km) +65m 3:07 / km
ahr:134 max:153

5 PM

Running (Blackburn Park) 35:08 [3] 5.04 km (6:58 / km) +78m 6:28 / km
ahr:163 max:180

Slightly faster run than I would have liked, since I'm super sore from yesterday, but I guess my dad wanted to push the pace so I suffered through it. It was okay, but ouch.

Monday Feb 3 #

7 AM

Commute Biking (to school) 15:52 [3] 4.5 km (3:32 / km) +86m 3:13 / km
ahr:112 max:167 slept:8.0

what the heck there is no way I got 8 hours of sleep, I'm exhausted
1 PM

Running (track) 23:49 [4] 4.08 km (5:50 / km)
ahr:149 max:178

I noticed that my pace is almost my tempo pace... Oops
It was nice to have a short, fast run after the long, slow hike yesterday
2 PM

Commute Biking (from school) 16:19 [3] 5.14 km (3:10 / km) +65m 2:59 / km
ahr:135 max:148

7 PM

Rock climbing (ET Team) 1:30:00 [3]

Bouldering workout

5x beanstalk bouldering

we were supposed to do 4x4s but I'm bad a bouldering so here's what I ened up doing:
2x4 (all on V1's)
then I noticed I popped a blister and it was bleeding so I had to go find tape to tape it up
4x2 (V1, then a V0)
3x1 (V0, I was just dying that's why I didn't do the 4th)
8 PM

Strength Training (ET Team) 20:00 [2]

Bands:
20x pawbacks
20x knee drives

Weights (2.5lb per arm)
20x I.Y.T.'s
20x bicep curls

Other:
20x pushups (on knees)
5x assisted pullups (25lb)

Sunday Feb 2 #

11 AM

Hiking (Old Rag Mtn - to summit) 2:26:10 [3] 6.71 km (21:47 / km) +806m 13:37 / km
ahr:123 max:170 slept:7.7

1 PM

Hiking (Old Rag Mtn - from summit) 2:10:54 [3] 8.48 km (15:26 / km) +2m 15:25 / km
ahr:133 max:182

An overall descent of 727m killed my knees and hips. I'm sore and this was just a normal hike what the heck.

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