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Training Log Archive: Ellie_Evans

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Running3 4:15:00
  Skiing - Skate2 4:15:00
  Skiing - Classic1 1:35:00
  Strength1 1:15:00
  Bounding1 30:00
  Total6 11:50:00

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Sunday Oct 16, 2016 #

Skiing - Skate 2:30:00 [1]
ahr:149 max:187

Long skate ski at Arnold. Did no pole for first 45 min and then added poles - got some stop ahead sprints too, killed the legs. Felt good but HR high - bonked last 15 min

Saturday Oct 15, 2016 #

Running 1:30:00 [1]

Easy warm up jog 30 min followed by SPENST and an easy 10 min CD - Did 2 sets of one leg jumps, 1 set double foot jumps, half reps of skater jumps, 1 set downhill double foot jumps, and a set of start jumps. Took it easy, wanted to be careful not to wreck the legs - feeling pretty recovered by night time

Friday Oct 14, 2016 #

Skiing - Skate 1:45:00 [1]
ahr:137

First 40 min was technique work - thinking about weight transfer and getting that freeee glideee. Easy skied afterwards - feeling tired from yesterdays workout, took it slow

Thursday Oct 13, 2016 #

Strength 1:15:00 [1]

AM strength - wu exercises - pullups, dips, upright rows, bench press, hanging v ups, wheel of torture, side plank twists, hamstring ball thing

Skiing - Classic warm up/down 50:00 [1]

40 min wu with technique and 10 min cd

Skiing - Classic 45:00 [3]

3 sets of ANT dp at arnold - dropped HR zone about 10 beats, went into normal L3 zone on uphills - tried to be as efficient as possible - little tired from lifting. Ave HR 166(180), 174(183), 162(180)

Wednesday Oct 12, 2016 #

Running 1:15:00 [1]

Easy running at Verso paper while cross team did some intervals. Lots of 500m loops nice and slow, tired from yesterdays workout, good time thought

Tuesday Oct 11, 2016 #

Running 1:30:00 [1]

25 min warm up followed by technique, finished with 5 quick bounding sprints/technique and an easy jog

Bounding 30:00 [4]

5 ski walking intervals, first one L3 and the rest more L4 - hard stuff, felt the pain with Nikki, legs died the last one - felt the burn. 6min(173/181), 5:25(181/190), 5:13(182/190), 5:06(184/191), 5:00(183/191)

Monday Oct 10, 2016 #

Note
(rest day)

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