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Training Log Archive: Norry X-C Loppet

In the 30 days ending Nov 30, 2006:

activity # timemileskm+m
  X-C skiing8 14:49:26 89.29(9:58) 143.7(6:11) 2352
  Weights12 11:49:00
  Squash7 7:45:00
  Running3 3:27:10 14.98(13:50) 24.1(8:36) 896
  Stairs1 30:00 500
  Total24 38:20:36 104.26 167.79 3748
averages - sleep:9.7 rhr:58 weight:230.4kg

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Thursday Nov 30, 2006 #

X-C skiing (Hills) 1:00:00 [4] 8.0 mi (7:30 / mi) +229m 6:53 / mi
ahr:150 max:172 slept:6.0 weight:229kg shoes: Fischer RCS SWE

Canmore Nordic only 2.5 km loop set, watched Norams.. grip was great but wore off becaue of man made snow... That sucked.. but VR's work great. The course was rediculous...

Wednesday Nov 29, 2006 #

Weights (Lower body/core) 45:00 [4]
slept:7.0 weight:229kg

Leg extensions/squat, hams/ball, calves seated/standing, obliques, pike, ballups back

X-C skiing 1:00:00 [5] 10.0 km (6:00 / km) +200m 5:27 / km
ahr:160 max:180 slept:7.0 weight:229kg shoes: Fischer RCS SWE

-20, -30 with windchill, crushingly slow on the windblown snow, no glide at all, did lots of hills, got tired of gold bar, watch ran out of juice. Need to keep charging it

Registerd for Vasa today

Tuesday Nov 28, 2006 #

Squash (Bike/Play) 2:00:00 [4]
slept:7.0 weight:228kg

BIked for 15mins, sqaush warmup and then hard for 6 games.. evened out 3-3
still -30 outside so no skiing till it calms down

Monday Nov 27, 2006 #

Weights (Upper body/CORE) 1:00:00 [4]
slept:7.5 weight:228kg

Upper body,back to doing bfl, the high reps were good during back injury, but back to heavier weights to get muscle growth.

5 min hard warmup on Elip..
Situps with 10lbs ball, obliques, back...

Saturday Nov 25, 2006 #

Running 1:00:00 [4] 10.0 km (6:00 / km) +50m 5:51 / km
ahr:140 max:160 rhr:54 slept:8.0 weight:228kg shoes: Gel Keyano

Walked 15 at incline,then increased incline 15 mins then ran 30 mins at 6.5
YMCA -25 outside... rediculous to ski..

Stairs 30:00 [4] +500m
ahr:150 max:170 rhr:54 slept:8.0 weight:228kg shoes: Gel Keyano

YMCA stair master after running, 30 mins - 125 floors, Did 4 intervals of level 10 with 2 min breaks in between.

Friday Nov 24, 2006 #

Weights (Lower body/core) 44:00 [3]

Leg extensions, squats
ham extensions, ball
calf raises seated, standing
Situps, obliques, supermans, yoga

Squash (Play) 45:00 [4]
rhr:54 slept:8.0 weight:228kg

Play with Don, only 35 mins because got there late etc.. rode bike for 10mins.

Won 2-1
Back was good

Thursday Nov 23, 2006 #

X-C skiing (classic) 1:59:40 [2] 10.8 km (11:05 / km) +90m 10:38 / km
ahr:122 max:170 rhr:54 slept:8.0 weight:228kg

Skied in Snow valley, not tracked, not packed. Just toured around to get the hours in, -16 so kept it easy. On rock skiis.
Did 4 interval sprints at the end (1:1)

800Cal, Intervals - Peak 170 drop to 150 (in 1 min rest) As intervals increased the recovery rate increased as well.




Wednesday Nov 22, 2006 #

Weights (Upper body/CORE) 1:10:00 [3]
rhr:64 slept:9.0 weight:229kg

Did High rep upper body workout on cable machine until failure.. Think I'm going to swtich back to high weights BFL plan, just change workouts.

Core Pike on ball, situps, obliques, plank on ball, backups on ball

wrists done
10min warmup on elip

X-C skiing (classic) 1:28:36 [3] 14.21 km (6:14 / km) +257m 5:43 / km
ahr:150 max:170 rhr:62 slept:9.0 weight:229kg shoes: Fischer RCS SWE

Classic ski at goldbar, NO TRACK, worked on technique out of track, hills were slow because I'm still making sure not to push to hard after saturday's long ski.

Recovery 1:21- (158-125)

1500calories

Monday Nov 20, 2006 #

Weights (Lower body/core) 1:00:00 [4]
ahr:100 max:130 rhr:64 slept:8.0 weight:229kg

RHR is a bit high today, so took off the day on cardio and kept with weights, I willl probably do a ski or a run tomorrow to get back into it.

Back felt fine.

Did high reps 6 mins of each exercise until failure. HIGH reps.. trying to change things up.

Eating well, and have been for last couple of weeks

Saturday Nov 18, 2006 #

X-C skiing long (classic) 4:23:15 [3] 51.42 km (5:07 / km) +400m 4:56 / km
ahr:153 max:180 rhr:51 slept:6.0 weight:229kg shoes: Fischer RCS SWE

Long ski at SWC, had to get it in today. Wow, was fine till last loop where the last 5km hurt more than most interval sessions.. was barely moving.

Snacked on one cliff bar, endurathon, water, and lasagne during 30min rest. Nice easy warmup, grip wore off fast, so prepare for Vasa and Birkie.. Have backup klister etc ready. VR line is working great for me.. Need to carry more H20 and come up with a plan for ski races and food/water.

Back felt great, hip a bit tight at end.

saw 2 white tailed deer jump in front, and 1 huge moose on the last lap, and tons of little squirrels. Thanks Sharona!

Try not to eat too much food, use bars and drinks along the way. Don't forget to load on water prior to long days.

4000cal total lost... Yikes.

Friday Nov 17, 2006 #

Weights (Upper body/CORE) 1:00:00 [4]
rhr:52 slept:8.0 weight:229kg (injured)

Injury is healing.. need to take it easy.
Did cable upper again 20/20, 15/15,12,12,10,10,12,12, then shoulders same till burn out, then back reverse cable and pull down 20(85), triceps high reps did double down and overhead extensions 30lbs, biceps standing on ball, 15,20, 35bar... killed them..

light core for back.

Thursday Nov 16, 2006 #

Running (Long and Slow) 1:30:02 [3] 9.8 km (9:11 / km) +395m 7:39 / km
ahr:142 max:159 rhr:52 slept:8.0 weight:229kg (injured) shoes: Asics 1110

snow valley run to Ft. Edmonton, on way back 5 sets of stairs, then run back to snow valley
Took it slow... since back is not completely healed. Tried to keep heart rate between 130-140, worked good, and on stairs kept between 140-160.. didn't allow to pass that.

Ran back, snow was tough to run on in the trails, but was a gorgeous evening and loved every second.

RECOVERY 40 SECONDS (157- 130BPM)
1000CAL

Tried EAS pirahna worked good I think.. felt nice and comfy the entire time. Have to try again during longer workouts.

Wednesday Nov 15, 2006 #

Weights (Lower body/core) 1:00:00 [4]
rhr:52 slept:9.0 weight:229kg (injured)

Back still sore but did light weights

Tuesday Nov 14, 2006 #

X-C skiing tempo (classic) 1:26:09 [5] 17.42 km (4:57 / km) +351m 4:30 / km
ahr:161 max:186 rhr:61 slept:10.0 weight:229kg (injured) shoes: Fischer RCS SWE

X-C classic , great snow condition,

Pushed at the end with a team, Did flat's loop,

Felt slow with wax, but was great to get out in the track again with proper skiis.

Back was feeling good until tired at end.

Monday Nov 13, 2006 #

Weights (Upper body/CORE) 1:10:00 [4]
rhr:61 slept:10.0 weight:231kg (injured)

After injured back, had to do high reps and low weights.

Chest machine flys, low weight high reps no breaks, then fly cables,
shoulders - doubles - extension/overhead press
back cables reverse cross/pulldown
tricep cable down high reps
biceps, ball high reps to failure

Do each group for 5-6 minutes straight... weight doesn't matter

core- did pelvic compressions, supermans..

10min warmup elip

Sunday Nov 12, 2006 #

Note
rhr:61 slept:6.0 weight:231kg (injured) (rest day)

In calgary, couldn't ski, back was in severe pain

Saturday Nov 11, 2006 #

Note
rhr:60 slept:6.0 weight:231kg (injured) (rest day)

BAck pain horrible

Friday Nov 10, 2006 #

Squash (Train/Play) 1:00:00 [3]
ahr:150 max:180 rhr:61 slept:6.0 weight:231kg (injured)

Won first 2 games with Don, then was injured... It was not good news... I knew this was going to be a problem....

Need to get repaired quickly and get back on track

Thursday Nov 9, 2006 #

X-C skiing (Skate skiing) 48:00 [3] 8.6 km (5:35 / km) +50m 5:25 / km
ahr:135 max:168 rhr:61 slept:8.0 weight:231kg shoes: Madshus Skate PATRICK

Skate skiing, 1st of the year.. Shins were tight, same with ankles, was a bit icy in areas, and balance was tough, but it was good to get out again.

Wednesday Nov 8, 2006 #

Weights (Upper body/CORE) 1:00:00 [5]
rhr:61 slept:6.0 weight:231kg

Upper body, started to do body confusion, - changed up everything. Did some knee pushups on the board, and ball, did high reps on all body parts... 6 minutes per/part.

Tuesday Nov 7, 2006 #

Squash tempo (Play) 1:15:00 [5]
rhr:61 slept:8.0 weight:232kg

PLayed Don, 4-1 games, played well. Keep hitting drives, fitness was great and is improving.

Streched afterwards.

Monday Nov 6, 2006 #

Squash (Train) 1:00:00 [3]
slept:8.0 weight:232kg

Played with Alison, drives drill was good, playing was brutal...

Weights (Lower body/core) 1:00:00 [4]
slept:8.0 weight:232kg

Lunges/ stepups - 12.5,12.5,15,17.5,12.5,45(1min)
Hams ball/ lying down curls - 4 minutes of singles and doubles (was tough),
Calves dumbell raise/seated raise - 30,35,40,45,45,135,135,135
CORE - plank 1 min, side 30's, 45sec plank, side 30's, 20 situps, rotating supermans

Ankle drills on boards

Saturday Nov 4, 2006 #

X-C skiing long (Classic) 2:43:46 [3] 18.37 km (8:55 / km) +775m 7:22 / km
ahr:119 rhr:58 slept:6.0 weight:234kg

Skied with Nathan and Jake on his birthday.
NOT TRACK
BLACKFOOT
After eating food and drinking hard to get heart rate down.
Felt good for distance pace was good aswell. See Motionbased for details.

Friday Nov 3, 2006 #

Weights (Upper body/CORE) 1:00:00 [4]
ahr:108 max:110 rhr:56 slept:6.5 weight:232kg

Cable up's/downs - 12.5,17.5,22.5,27.5,22.5,37.5
Shoulder shrugs/flys - 35,40,45,50,45,20
Cable cross back/closegrip pull down,
5.5, 12.5, 17.5, 22.5, 12.5, 105
Tricep dumbell/cable overhead - 30,35,40,45,40,40
Biceb chestbarbell,dumbell - 45,55,60,65,55,17.5
Wrist curls 4x10
CORE - 20 situps, 20cross situps, back kneeling extensions, 1 min side to side with 6lbs.

Squash (Play) 1:00:00 [4]
ahr:135 max:170 rhr:56 slept:6.0 weight:232kg

Played Don, won first two easy, lost next two (up 8-2 and lost..) then lost last game... Played horrible at the end.. Did a good job of looking at positive.

Thursday Nov 2, 2006 #

Running (Stairs/Intervals) 57:08 [5] 4.3 km (13:17 / km) +451m 8:43 / km
ahr:142 max:180 rhr:60 slept:7.0 weight:234kg shoes: Asics 1110

Warmup Run, 10 sets of stairs, cool down run
See Motion Based for details.
Forerunner 305 used, amazing data capabilities... One could really use this for an edge (if they actually follow their data)
Fastest lap 2:59, avg 3:30, slowest 3:54,
33mins in >70% HR zone! Great work well followed
RECOVERY -1:17 (160-130)

Note
rhr:60 slept:7.0 weight:234kg

Great work on Nutrtion, try to cut simple sugars. 6 meal plan is working great.

Wednesday Nov 1, 2006 #

Weights (Lower body/core) 1:00:00 [3]
ahr:90 max:110 rhr:60 slept:10.0 weight:234kg

Leg extensions,squat- 70,90,110,130,130,130,270,270
Hams/Ball 90,110,130,150,25 (tried one leg)
Calfs seated/squat deck 90,115,135,160,135,270
CORE COMPLETED
Plank 1min, sides 30, plank 45, sides 30, Ball ups 50, Back ups (ball) 20

Squash (Train - Drives) 45:00 [3]
ahr:110 max:150 rhr:60 slept:10.0 weight:234kg

Drives, volleys, drops, corners

Note

Nutrition was excellent,

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