Training Log Archive: Norry X-C LoppetIn the 7 days ending Oct 29, 2006:
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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.
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.
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
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.
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,
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.
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.
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
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.
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.