Training Log Archive: samsinklerIn the 7 days ending Aug 12, 2016:
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Friday Aug 12, 2016 #
8 AM
Rollerskiing race (Ringer roll race) 23:10 [5] 10.0 km (2:19 / km)
ahr:193 max:202
Felt terrible in warm up with high heart rates and fatigue. Gabe and I were paired up for the interval start and we traded off leads every K until 8k when I just went for it. Didn't drop him by much but it was nice to practice making a decisive move. Definitely a good race to do - even though a lot of LNR guys beat us, our times were similar to good times last year, and they are not in a high volume portion of their cycle (they've been doing low volume high intensity). Technique felt strong and I felt like I was able to push
Rollerskiing warm up/down (Wu/cd/agility) 1:22:00 [1]
Did the agility course that lnr set up. Raced it once and practiced a few times. Getting better at agility
6 PM
Strength Training (Lift B phase 4) 1:00:00 [1]
Tough to do the same day of a race but I liked the lift
Thursday Aug 11, 2016 #
6 PM
Rollerskiing long (Skate OD ) 2:15:00 [1]
ahr:141
Afternoon workout due to storms in the am. Definitely starting to feel tired. Did 3x1:30 at threshold or a little above to prepare for the ringer roll. Did not feel fresh on them...
Wednesday Aug 10, 2016 #
6 AM
Rollerskiing (Specific strength) 1:45:00 [1]
ahr:127
Great session with Shaheen. Heart rate was low and stayed L1 on even many of the hill repeats. Did the 7-5-7 structure again and afterwards we did 6x20 sec all out sprints on the greenway. Great workout
Tuesday Aug 9, 2016 #
6 AM
Rollerskiing (Easy skate w agility) 1:30:00 [1]
Set up the same agility course as last week, ended up doing it 7 sec faster than last time
5 PM
Strength Training (Lift A phase 4) 1:00:00 [1]
Getting more ski specific
Sunday Aug 7, 2016 #
4 PM
Rollerskiing long (OD skate) 2:45:00 [1]
ahr:143
Not too bad for a solo OD. Headphones helped a lot. Felt pretty good, just focused on technique the entire time (particularly open field).
Saturday Aug 6, 2016 #
10 AM
Running intervals (Bounding intervals) 27:00 [4]
L3/4 hybrid bounding intervals. With Sam and Stuart. Each was about 8:30-9 minutes long. Kinda tough workout but felt good
Running warm up/down (wu/cd/rest for intervals) 1:18:00 [1]
6 PM
Strength Training (Strength/core) 50:00 [1]
Different core circuits at the y