Training Log Archive: KalloomIn the 7 days ending Jun 12, 2016:
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Sunday Jun 12, 2016 #
9 AM
Skiing(classic) 2:31:00 [4] 34.25 km (4:25 / km)
ahr:131 max:180
Classic intervals at roughly prologue pace:
30 seconds, 1 minute, 2 minutes, 3 minutes. 2 sets.
Purposely went with little klister for the intervals to challenge my kick. Felt good and tried to keep my technique long and without too much stress inspire of the short reps. focussing on keeping my pelvis neutral to see if it improved the power I could put down in the kick.
30 seconds, 1 minute, 2 minutes, 3 minutes. 2 sets.
Purposely went with little klister for the intervals to challenge my kick. Felt good and tried to keep my technique long and without too much stress inspire of the short reps. focussing on keeping my pelvis neutral to see if it improved the power I could put down in the kick.
4 PM
Classic rollerski 1:10:00 [1] 17.0 km (4:07 / km)
Transfer back to rollerski type session to identify areas of focus to ensure bad habits don't creep back in. Particular focus on my right side hip flick to be worked on this next while as well as higher elbows in double pole.
Saturday Jun 11, 2016 #
9 AM
Skiing (skating) 4:02:00 [1] 65.5 km (3:42 / km)
ahr:132 max:153
LSD with some no poles sections. mostly just working the speed out of the track whilst it was in good condition whilst keeping at low intensity. Felt surprisingly good considering the stage of the camp. Yogi joined for bits of it which was nice, felt like the old days!
4 PM
Strength 35:00 [1]
Went through trunk circuit with Kelly, and tried out the program plus some sling work with Mikel G and Runar.
Friday Jun 10, 2016 #
Strength 1:30:00 [3]
9 AM
Skiing(classic) 3:01:00 [1] 42.0 km (4:19 / km)
ahr:132 max:161
Classic LSD with some work on double pole with Roy.
Speed set:
4 *10 seconds sprint following build up in lower tempo.
Key points:
*Higher hands in high speed
*crunch from upper abs eliminated early rock onto heals pretty effectively.
*in slow terrain watch for pelvic tilt again, engage lower abs before strike to brace.
Speed set:
4 *10 seconds sprint following build up in lower tempo.
Key points:
*Higher hands in high speed
*crunch from upper abs eliminated early rock onto heals pretty effectively.
*in slow terrain watch for pelvic tilt again, engage lower abs before strike to brace.
Thursday Jun 9, 2016 #
4 AM
Running 1:17:00 [1] 14.0 km (5:30 / km)
ahr:119 max:146
Easy recovery session, started out with Annika and Yagi but was doing a longer session so dropped them back and carried on upto the elghufs place.
9 AM
Skiing (skating) 2:00:00 [3] 36.0 km (3:20 / km)
ahr:154 max:181
5* 12 minutes at L3 with Team Telemark. Bit of a stress on the first one as Jostein said we would start in 10 minutes so I went for a whaz, just to have the boys crack on and start! smashed it for the first 6 minutes to catch them up then sat in. All other reps I skied with Svein Halvor, Couldn't keep up with Devon K who was seriously impressive on the skate 2.
Really pleased with this session, I was on crap old training skis whilst the others were testing new skis, to be stronger than all except Devon is encouraging with that considered!
Definitely still losing hip stability at the end of the push on my right leg in skate 2. skate 1 was looking pretty good - feel I need to not stress it and really use the sideways push to get a long glide.
Really pleased with this session, I was on crap old training skis whilst the others were testing new skis, to be stronger than all except Devon is encouraging with that considered!
Definitely still losing hip stability at the end of the push on my right leg in skate 2. skate 1 was looking pretty good - feel I need to not stress it and really use the sideways push to get a long glide.
11 AM
Running 16:00 [1] 2.0 km (8:00 / km)
Cool down jog with Runar, including 5*10 second sprints. My Norwegian is hilariously shite when I'm tired!
Wednesday Jun 8, 2016 #
9 AM
Skiing (skating) 2:31:00 [1] 36.5 km (4:08 / km)
ahr:133 max:156
Easy skating with some speed work and no poles.
4 PM
Classic rollerski 1:30:00 [1] 28.0 km (3:13 / km)
ahr:141 max:164
Double poling out along the fjord and back. Working on curling from upper abs first and high elbows
Tuesday Jun 7, 2016 #
9 AM
Skiing(classic) (LSD) 2:32:00 [1] 32.0 km (4:45 / km)
ahr:131 max:165
Easy classic with some technique/video work on double pole. Feeling a bit tired after yesterday but not too bad, tracks were unsalted today so pretty slow going.
Key points:
*Flexing from upper abs first
*Weight coming back onto heals fractionally too early, corrected with above
Key points:
*Flexing from upper abs first
*Weight coming back onto heals fractionally too early, corrected with above
5 PM
Strength 1:35:00 [1]
Recovery week
Squats
Lunges
Bench
Lat pull down
Calf raises
Rollouts
Incline situp
Lower ab exercises
Squats
Lunges
Bench
Lat pull down
Calf raises
Rollouts
Incline situp
Lower ab exercises
Monday Jun 6, 2016 #
9 AM
Running 30:00 [1] 6.0 km (5:00 / km)
ahr:128 max:145
easy recovery run followed by 30 mins stretching. Chill pace along the road beside the fjord.
5 PM
Running (Intervals, elghufs) 1:42:00 [4] 16.5 km (6:11 / km) +715m 5:05 / km
ahr:149 max:193
5*6 minutes elghufs intervals with Team Telemark. Sat at the front for the first two, next to Devon Kershaw and Stian. Third one was quite hard, I lost a few metres to Devon and Stian at the end and ran with Svein Halvor. Fourth was so heavy, I lost my head a bit too, got dropped down to 4th. Fifth I came back stronger and managed to keep With Devon up until after halfway and then had to set my own pace but didn't lose too much ground.
Interesting approach by Kershaw in that he doesn't go mega fast on the hufs bits but as soon as he hits a flat he bombs it, reckons this is the approach he applies to ski racing and the approach that wins world cups now.
Absolutely brutal session, especially in that heat but pretty pleased to have kept up with the big boys given I'm still pretty much straight off the couch atm.
Interesting approach by Kershaw in that he doesn't go mega fast on the hufs bits but as soon as he hits a flat he bombs it, reckons this is the approach he applies to ski racing and the approach that wins world cups now.
Absolutely brutal session, especially in that heat but pretty pleased to have kept up with the big boys given I'm still pretty much straight off the couch atm.