Training Log Archive: stinkyschmelzIn the 7 days ending Sep 25, 2016:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Sep 25, 2016 #
2 PM
Rollerski- Skate long 3:25:00 [1] 37.5 mi (5:28 / mi) +850m 5:06 / mi
slept:7.75
solo cruising. Felt awesome.
Saturday Sep 24, 2016 #
10 AM
Rollerski- Classic intervals 20:00 [4]
slept:6.0
5x4 L4 uphill DP intervals with ~4min recovery at the South Rd. Dev. Was on fire, technically and physically. Definitely had more in the tank though.
Rollerski- Classic warm up/down 1:10:00 [1]
wu/cd/time between
6 PM
Strength 1:00:00 [1]
easy session, just worked squats at 70% for 5x5 and Bench at 85% for 5x5 with a little curling and grip work at the end.
Friday Sep 23, 2016 #
4 PM
Rollerski- Classic 1:30:00 [1]
super easy recovery ski with the boys
Thursday Sep 22, 2016 #
9 AM
Strength 1:00:00 [1]
slept:9.0 weight:165.3lbs
Squat- M/O W3
Bench- 8x3 165 + 2x2 170
DL- M/O W6
Bench- 8x3 165 + 2x2 170
DL- M/O W6
5 PM
Rollerski- Skate intervals 15:00 [4]
dirty 30, 30 on 30 off for 30 minutes. First time doing it so pace was a bit hard to get right but good workout, felt solid for pretty much all of the time.
Rollerski- Skate warm up/down 1:15:00 [1]
wu/cd/time between
Wednesday Sep 21, 2016 #
5 PM
Rollerski- Classic 1:30:00 [1]
slept:8.75
easy classic with specific strength. 5x single stick, 5x lock and load, 5x single stick.
Tuesday Sep 20, 2016 #
9 AM
Rollerski- Skate 1:30:00 [1]
slept:9.25
easy skate with 20 min no pole, handful of sprint starts and some one pole v1 drills.
5 PM
Running 29:00 [3]
Gilbrook 2-1-2 mile. 12:03, 5:42, 11:33. First one was awful, mile was ok, and the last one was pretty good.
Running 46:00 [1]
wu/cd/time between
Strength 15:00 [1]
DL singles just working set up and technique
Rows- 95 3x5
some team core stuff
Rows- 95 3x5
some team core stuff
Monday Sep 19, 2016 #
5 PM
Strength 1:00:00 [1]
slept:9.0
Squat- M/O W3
Bench- 5x5 155
DL- M/O W5
Bench- 5x5 155
DL- M/O W5