Training Archive: ccsteveIn the 7 days ending 2008-02-16:
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| S | M | T | W | H | F | S | |||||||
Saturday Feb 16 | ||
| XC-Skiing 51:30 [4] 9.6 km (5:22 / km) | |
| 6 x 1.6k loops with about a minute between each at Mount Pittsford.
8:19 - warmup, less effort. 8:21 (hmmm.... more effort and more time;-( 8:20 - at least a little consistency 8:31 - big effort to climb hills, less effort on flats 8:28 - big effort to V1 on flatter areas, no effort on hills 9:32 - style effort downhills, no effort on flats and up hills. (warmdown) This was just the right workout for me - needed to spend some quality time on distance and hills - both up and down. Conditions were reasonably good for snow starved people - crusty and broken ice with patches of blown snow. The one thing my home course does not give me is long straight sections to work. It's really all transition - my effort was not much harder today than it has been for similar distances at home, but my pace was much higher. I was able to use V1 for most flatter areas, but had to herringbone up all the big hills - better tell myself that is what I'll need to do at the ESGs. Don't get any opportunity to work big hills at home, felt reasonably good on them. Surprised that my effort stressing either the hills or the flats was about the same pace. The downhills were a bit tricky at first - no experience with them, and poor to downright treacherous conditions on them. (frozen, ill formed ruts...) But by my warmdown pass, I was able to concentrate on good downhill form which is also important at the ESGs. | ||
Thursday Feb 14 | ||
| Exercises (Core - RunLessRunFaster) 15:00 [2] | |
Tuesday Feb 12 | ||
| XC-Skiing 58:00 [3] 8 km (7:15 / km) | |
| First loop at 6:30/k, then 6 more at 6:00/k. Warmed down with classic at 8:00. about a minute in between each.
Wonderful conditions - fast on top of the layer of ice, and not too much snow yet. | ||
Monday Feb 11 | ||
| Exercises (Core - RunLessRunFaster) 15:00 [2] | |
| Saturday's driveway workout pushed some muscles that I'm not used to using. Had a little bit of that 2nd day after soreness today. These few exercises are still reaching a good bit of muscle fatigue by the end of the rep.
Wanted to get out skiing yesterday, but by the time I was able, the snow had mostly blown away. Hopefully we'll get a good amount tonight. | ||
| Dance 1:00:00 [1] | |