Training Log Archive: nicki

A good day to test out the walk mode on my AT skis, because that's pretty much all we did for four hours. Headed to Hidden Lake in a blizzard and then both Suzy and I had some weird adhesion on the bottom of our skis so we couldn't ski downhill. Ended up just walking almost all the way back out. Fun to be in the mountain with the girls, though, and I didn't get any blisters so that's great news.

ROM drills.
5 sets of
[40x jumping jacks, 20x squats, 20x lunges, 20x pushups, 20x situps, 20x flutter kick]

400 m run
500 m row
10 x front squats (bar)

10-9-8-7-6-5-4-3-2-1
overhead squats (20#)
step ups
sit ups

ROM drills

10 min AMRAP
5x pull ups (blue band)
7 x push ups
9 x front squat (35#)

5 sets less 2 squats

Single leg bosu holding squats

1000 m row cool down

Warm-up: ROM drills, 250 m run, 20 mountain climbers, 250 m run, 20 pushups

3 x 430 m run, 10 burpees, 10 back squats (35#), 10 knee to elbow

14min20

A super super slick and icy run out in Bragg Creek by headlamp. -8 degrees, but super enjoyable. Up Sugar Mama and down Stick It with Claire Made it back to Bragg Creek just in time for dinner at the Italian Farmhouse.

ROM drills, 3x 200 m, 20x squats, 10x arm circles

5 x 5 back squats (55 lbs).

For time
500 m row
40 squats
30 sit ups
20 push ups
10 pull ups (with blue band)

6min48

1 x Prairie Mountain (time to summit = 51 min) then 4 repeats of the steep section between the crazy tree and treeline on the ridge.

The lower and middle sections of the mountain were a complete ice rink and very non-conducive for repeats. Working repeats on the steep section is better Barkley training anyway.....although, at 30%, still not quite steep enough.

Another night of jetlag induced insomnia, although this time I was only awake from 1130pm to 130am.