Training Log Archive: SamBoardmanIn the 7 days ending Dec 4, 2016:
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Sunday Dec 4, 2016 #
Running 10:00 [1]
Short run immediately following skiing workout.
10 AM
Skate skiing 2:20:00 [1]
ahr:128
SNOW! Long classic rock ski out on Arnold golf course. Wasn't much but it was something. Huge focus on technique today. Basically the entirety of the workout was working on technique. FInished off the workout with a game of Ultimate ski/frisbee/softball. HR was low.
Saturday Dec 3, 2016 #
9 AM
Skate skiing 1:35:00 [2]
Warming up and Cooling down skiing, along with traveling from spot to spot for technique speeds.
10 AM
Skate skiing 15:00 [4]
3 big sets of speeds. Did 1x5 for the first 2 locations and 1x6 on the last area. Felt fine.
First set was building up V2 on a gradual uphill
Second set was working on V1 on a steep uphill
Third set was working on big gliding V2-Alternate and transitioning into big, powerful V2 up a hill.
First set was building up V2 on a gradual uphill
Second set was working on V1 on a steep uphill
Third set was working on big gliding V2-Alternate and transitioning into big, powerful V2 up a hill.
Friday Dec 2, 2016 #
2 PM
Strength 8:00 [3]
8 minute Abs.
3 PM
Running 1:50:00 [1]
ahr:120
Did my own long run at regular practice time so I wouldn't get stuck at Bentleyville without warm clothes. Felt really good and relaxed. Knee didn't hurt at all.
Thursday Dec 1, 2016 #
3 PM
Skate skiing 1:20:00 [1]
Easy skate ski today with a focus on having lots of knee and ankle bend. Felt really good and relaxed. HR was low.
Wednesday Nov 30, 2016 #
2 PM
Running 55:00 [1]
Warming up and Cooling down, along with rest between VO2 intervals.
3 PM
Bounding 12:00 [3]
2x6ish minute over/under intervals in Chester.
Bounding 7:00 [5]
3xMax VO2 up to the top of Chester hill. Hurt. Last one clocked in at about 2:05
Tuesday Nov 29, 2016 #
2 PM
Strength 1:00:00 [3]
Strength session with the team.
3x10 bench
3x12 pull ups
3x22 dips (last set with 85 lbs)
3x15 leg lunges
3x10ish 1 legged squats
3x10 ab roll outs
3x20 weighted ab crunches
2x10 wind shield wipers
2x6 hanging abs
2x10 tricep raises
3x10 bench
3x12 pull ups
3x22 dips (last set with 85 lbs)
3x15 leg lunges
3x10ish 1 legged squats
3x10 ab roll outs
3x20 weighted ab crunches
2x10 wind shield wipers
2x6 hanging abs
2x10 tricep raises
3 PM
Running 1:05:00 [1]
Running for WU and CD. 25ish minutes before and 40 minutes after.