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Training Log Archive: Norry X-C Loppet

In the 31 days ending Oct 31, 2006:

activity # timemileskm+m
  Weights10 10:05:00
  Squash7 7:45:00
  Ski Walking2 6:04:03 20.2(18:01) 32.51(11:12) 400
  Roller skiing3 3:37:28 33.49(6:30) 53.9(4:02)
  X-C skiing3 2:50:18 8.51(20:00) 13.7(12:26) 40
  Running2 1:59:58 6.72(17:52) 10.81(11:06) 800
  Total21 32:21:47 68.92 110.92 1240
averages - sleep:11.2 rhr:64 weight:161.6kg

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Tuesday Oct 31, 2006 #

X-C skiing 51:00 [3] 5.1 km (10:00 / km) +10m 9:54 / km
slept:10.0 weight:234kg

NEED TO TAKE REST, was feeling slow today.
NOT TRACK
Focus on nutrition, eating well, need to look at supplements.

Monday Oct 30, 2006 #

X-C skiing (Classic) 59:18 [2] 3.6 km (16:28 / km) +10m 16:15 / km
slept:10.0 weight:234kg

NOT TRACK
skied Derrick club w/ Nathan, nice and easy, very sticky again, but good to get the legs and arms moving in sync.

Weights (Upper body/CORE) 1:00:00 [5]
slept:10.0 weight:234kg

CORE COMPLETED
bench dumbell/cableup/down
45,55,60,65,55,50up,30down
shoulder flys/military 20,22.5,25,27.5,25,35
seated row/dumbell row 80,95,105,120, 105,40
Tricep pull down/overhead cable 50,80,90,100,80,60
Bicep barbell,dumbell hammer - 45,50,55,60,50,20
wrist curls 6x10
Core - Leg lifts 6,8,10,12,15,1min lifts
supermans

Note
slept:10.0 weight:234kg

4 meals, well done with nutrition today

Sunday Oct 29, 2006 #

X-C skiing (Classic) 1:00:00 [2] 5.0 km (12:00 / km) +20m 11:46 / km
slept:6.0 weight:234kg

This was to be rest day! It snowed, went out anyways.. Have to take it easy the coming week. Less high intensity cardio hours, I can feel it.
Ate too much at night, felt like crap again, have to get consistent with nutrition...
NOT TRACK SKIING
Snow was very sticky, used rock skiis at Hawerlack. Slow and very fun.

Saturday Oct 28, 2006 #

Ski Walking long (Long and Slow) 4:04:03 [2] 20.51 km (11:54 / km) +300m 11:05 / km
slept:6.0 weight:234kg

Felt like crap after eating like shit last night. Need to reduce salty snacks.. Just kills me. Need to up Water content to 3L/day.
Was a long ski walk fresh snow, used hiking boots. toes were sore after, and quads were tired. Stopped for 1hr between hrs 3-4. Tough to get going again. Remember during races to limit stop time to <10min.

Friday Oct 27, 2006 #

Weights (Lower body/core) 1:00:00 [3]
rhr:63 slept:10.0 weight:234kg

Felt tired today and slow, did lower body with less intensity than usual. Obliques for core
CORE COMPLETED
Elipiticle 10mins

Thursday Oct 26, 2006 #

Squash (Train/Play) 1:00:00 [4]
slept:7.0 weight:234kg

Played Don, won 3-2, should have won all...
Grips are great, strings are great...
thinking about skiing, need to do some more specific training.

Wednesday Oct 25, 2006 #

Weights (Upper body/CORE) 1:00:00 [4]
slept:7.0 weight:234kg

Dumbell/cable down - 40,50,60,65,55,60 Great!!!
Shoulder raise/military - 20,25,27.5, 30, 25,40
Seated row/ pulldown - 70,90,105,120,105,105
Tricep OH ext/OHdumbell - 20,30,40,50,40,40
Bicep dumb/barbell 20,25,27.5,30,25,50
Wrist curls 4x10
CORE completed - plank 1minx2, side 30secs, lower back strength,

Running hills (Stairs/Intervals) 44:58 [5] 3.11 km (14:28 / km) +800m 6:19 / km
rhr:64 slept:6.0 weight:234kg shoes: Asics 1110

River valley stairs - warmup 300m, walk/run/X-C extensions, walk, run, etc x 10 reps 80m each,
warmup 4:07, fastest 2:58- avg - 3-3:30/interval,
run 5:55 1Km 10km/hr pace - legs felt like crap during run becasue of stairs and blood in legs. Good job on completeion.

Tuesday Oct 24, 2006 #

Squash (Train/Play) 1:30:00 [4]
rhr:64 slept:6.0 weight:234kg

Felt very heavy and slow today at squash for first games. Lost 5-2 to Don. Broke string on O3 prince, and got new grips today aswell.
Don't eat 1 hr prior to workout, didn't feel good during exercise.

Monday Oct 23, 2006 #

Weights (Lower body/core) 50:00 [4]
rhr:63 slept:10.0 weight:234kg

CORE COMPLETED
Squats/seated squat - 180,270,290,310,270,295
Hams/ball - 90,110,130,150,170,150, 25 reps ball
Seated calf/squat deck - 90,115,135,160,115,380

Squash (Train/Play) 45:00 [4]

Squash drills 20 mins
Played with Rick from Cali 9-1,9-2,9-3, 7-9
Played in the zone, amazing! hitting everything, watching the ball, and guessing.

Key- watch the ball the entire time, hit dives deep, get to the T, and hit solid drops.

Sunday Oct 22, 2006 #

Roller skiing long (Double poling) 1:07:28 [3] 16.4 km (4:07 / km)
slept:7.0 weight:106.6kg

Not feeling great prior to Hawerlack session, felt okay after.
need to keep tips sharpened, and today was first day where i used garmin 101

8 LAPS

Saturday Oct 21, 2006 #

Weights (Upper body) 1:00:00 [3]
slept:6.0 weight:106.6kg

Felt like crap before lifting and felt great after.
10min elip warmup

Chest 40,50,60,65,50,pull ups and downs great job on incline chest dumblells!
Shoulder raises/military 20,22.5,25,30,25,40
Pulldowns /row 90,105,112,120,105,110
tricep pulldowns /extensions 30,40,45,50,40,30
bicep barbell curls/dumbell 45,50,55,60,50,22.5

Friday Oct 20, 2006 #

Squash (Train/Play) 1:30:00 [4]
weight:106.6kg

Played Don, was tough and he won 5-2

This is great for skiing and working on my quickness.

Thursday Oct 19, 2006 #

Weights (Lower body/core) 1:15:00 [3]
weight:106.6kg

YMCA - had a lower intensity workout due to rough interval trianing on Tuesday with Jake. Feeling quite sore, and trying to take as much protein as I can. CORE COMPLETED

Wednesday Oct 18, 2006 #

Ski Walking 2:00:00 [2] 12.0 km (10:00 / km) +100m 9:36 / km
shoes: Asics 1110

Ski walk - snow valley, 4x400m hills mild intensity build base today, recover from yesterday's insanity

Tuesday Oct 17, 2006 #

Running (Stairs/Intervals) 1:15:00 [5] 7.7 km (9:44 / km)
slept:8.0 weight:106.6kg shoes: Asics 1110

Run from snowvalley to fox drive stairs (160m set)
10 sets. Run #6,8,10. Ski walk 7,9.

Run 3x1min intervals on return to parking lot.

Monday Oct 16, 2006 #

Weights (Upper body) 1:00:00 [4]
weight:106.6kg

Upper body - good intensity through out.
Did military press 25,30,35,45,35,25 (raise)
Chest cable pull down -
tricep extension
bicep dumbell
CORE COMPLETED

Sunday Oct 15, 2006 #

Note
slept:10.0 weight:108kg (rest day)

Ate out , lots of junk... UMM

Friday Oct 13, 2006 #

Weights (Lower body/core) 1:00:00 [4]
slept:9.0 weight:106.6kg

Great workout squated huge today
Press - 180,270,290,290,270,135
Hams, calves, core

Squash (Train/Play) 1:00:00 [3]
slept:9.0 weight:106.6kg

Squash - play with Murray - played well. Played Robbie as well. Need to work on drives and placement. Fitness is improving

Thursday Oct 12, 2006 #

Roller skiing long (Double poling) 1:30:00 [3] 22.5 km (4:00 / km)
slept:10.0 weight:106.6kg

wrists started to hurt, need to sharpen tips more offten. Did 10 laps. Good intensity, pushed the last lap to get some anaerobic conditiioning.

Wednesday Oct 11, 2006 #

Weights (Upper body) 1:00:00 [3]
slept:10.0 weight:108kg

Upper body and played squash with Dave, did weights after playing. Bad idea.. weights are more important.

Squash (Train/Play) 1:00:00 [5]
slept:9.0 weight:108kg

Played hard with Dave, played drives game lost all, and then again played 5 games and lost all. Came close (7) in one game, but fitness made me suffer. Dave was just to fast and my shots were to fat. need to train more drives and placement

Tuesday Oct 10, 2006 #

Weights (Lower body/core) 1:00:00 [3]
slept:9.0 weight:108kg

Lower body , Leg extensions, hams, calves
COMPLETED CORE

Squash (Train/Play) 1:00:00 [5]
slept:9.0 weight:108kg

Played with Dave and was destroyed! Played horrible, but mostly fitness was horrible, I felt like I was going to die... Good for cardio!

Monday Oct 9, 2006 #

Note
slept:10.0 weight:108.9kg (rest day)

No exercise, ate too much turkey! noticed that turkey made me very sluggish. Don't eat prior to race day!! or for that week

Sunday Oct 8, 2006 #

Roller skiing (Double poling) 1:00:00 [3] 15.0 km (4:00 / km)
slept:9.0 weight:108.9kg

1st time out on skiis, pole tip broke, have to switch to roller tips.

Good work out, shins were hurting afterwards.

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