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Training Log Archive: samsinkler

In the 7 days ending Oct 9, 2016:

activity # timemileskm+ft
  Rollerskiing2 3:30:00
  Running3 3:14:07 1.86 3.0
  Strength Training2 1:37:00
  Unspecified1 55:00
  Total7 9:16:07 1.86 3.0

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Friday Oct 7, 2016 #

8 AM

Rollerskiing (easy skate) 2:00:00 [1]
ahr:136

Feeling slightly better, might have helped that I went pretty slow while Gabe double poled. Heart rate was better. Did some v1 on the hill, which also felt a bit better. I think constantly working the v1 this fall is the right thing to do to improve my skating--and working on glute strength in general

Thursday Oct 6, 2016 #

8 AM

Running race (3k tt) 9:07 [5] 3.0 km (3:02 / km)

Felt pretty solid. Was able to maintain my goal pace, and dig deep at the end. Solid effort

Running warm up/down (wu/cd) 1:05:00 [1]

6 PM

Strength Training (canadian strength test) 12:00 [4]

pullups: 23
sit ups: 52
push ups: 55
box jumps: 70
bench dips: 59 (feet up)

Unspecified warm up/down (wu/cd for strength test) 55:00 [1]

warm up was some light loosening up exercises plus 5 minutes on the treadmill. cooled down with ~45 minutes running/hiking Arthur's Seat

Wednesday Oct 5, 2016 #

10 AM

Rollerskiing (skate specific strength) 1:30:00 [1]

HR is still high, and I feel terrible skating. Not sure what's up
2 PM

Running (easy run with strides) 45:00 [1]

prep for the tt

Tuesday Oct 4, 2016 #

2 PM

Running (easy run with speeds) 1:15:00 [1]

did 2x30 sec. and then 2x 400 at below race pace (1st was 66, 2nd was a bit uphill and with a big headwind--71). Didn't feel great with the speeds but not crappy. Sort of a 3k prep
6 PM

Strength Training 1:25:00 [1]

10 minute jog at the beginning and 15 afterwards, plus 1 hour lift--30 minutes core, 30 minutes other body weight stuff

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