Sunday Jul 13 |
 | rollerskiing race (skate) 47:00 [4]10.8 km (4:21 / km) | |
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| Race to the mountaintop hill climb. Brutal climb... Ilke attacked early on the false flat, I killed myself to bridge the gap, then we traded leads for a while until the hill started. She put an immediate gap on me, my legs were tired from yesterday but I was able to keep a decent rhythm until the last two pitches when I was starting to fall apart. I was projectile sweating... it was that humid. I think if there had been two more steep pitches (and these pitches were STEEP) I would have sat down and cried or something. |
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| C • Every time I read your log,... 5 |
| rollerskiing warm up/down (skate) 1:30:00 [1]10.0 mi (9:00 / mi) | |
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Saturday Jul 12 |
| Cycling warm up/down (road) 58:00 [1]14.0 mi (4:07 / mi) | |
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| Cycling race (crit) 45:00 [3]18.0 mi (2:29 / mi) | |
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| Attleboro crit. This was a fun race, but mostly because I was constantly attacking, until I had toast for legs and the race was done. We got one of my teammates in 3rd, and one in top 10 somewhere, not sure where she ended up. I finished like third from last, but with the pack. Second-to-last corner someone tried to push me off the road and I rode over a sidewalk and someone's front lawn, then back to the road and chasing too hard to catch back on meant I had nothing left for the sprint. Maybe the constant attacks had something to do with that too... fun race. |
| Running 37:00 [1]3.5 mi (10:34 / mi) | |
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| Easy recovery run. Achilles felt fine. |
| Core Strength (superset) 6:45 [3] | |
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Friday Jul 11 |
| rollerskiing (skate) 1:00:00 [1]8.0 mi (7:30 / mi) | |
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| Easy skate with Olga. My skis are too fast for her (plus she was tired), time to tighten down the wheels again... |
| Ski-o (skate) 37:00 [1] | |
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| Reading a map, got through it, but spent large parts of this chatting with Olga instead of concentrating. More fun that way. |
| rollerskiing intervals (skate) 2:15 [5] | |
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| 9x~15s sprints. Felt a little spastic, but good for some of them. |
Thursday Jul 10 |
| Cycling (mtb) 2:18:00 [1]26.0 mi (5:18 / mi) | |
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| playing around in Cutler park and then switching to the not-squishy bike and going to work. Legs feel dull. |
| Cycling (from work) 18:00 [1]7.5 mi (2:23 / mi) | |
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| Riding home. Enough of the wind, I'm taking the bus tomorrow. |
| Core Strength 24:00 [3] | |
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| Last day with CSU strength. |
| Spenst 6:00 [5] | |
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| Footspeed ladder stuff at strength |
Wednesday Jul 9 |
| Cycling (to work) 18:00 [1]7.5 mi (2:23 / mi) | |
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| Cycling (from work) 30:00 [1]8.0 mi (3:45 / mi) | |
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| Holy headwind! I don't think I went faster than 10mph the whole way home. |
| Running 18:00 [1]1.5 mi (11:59 / mi) | |
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| plodding around the park with Olga before spenst. The humidity was killing me. |
| Spenst 18:00 [5] | |
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| one-legged hops, two-legged hops, skate jumps, classic bound/leaps. Achilles pretty aggravated by these, actual pain rather than just "something is wrong"ness. |
| rollerskiing (double pole) 26:00 [3]3.5 mi (7:25 / mi) | |
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| 16x ~30s. Not too hard, but good form up a hill. With skate poles. Legs are tired. We had to stop between the running/spenst and this because of a pretty spectacular thunderstorm. We sat it out in the car, then sucked it up and finished the workout in lighter rain. Much cooler. |
| rollerskiing (skate) 15:00 [1]2.0 mi (7:30 / mi) | |
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| cooldown, some drills, some sprinkler splashing. |
Tuesday Jul 8 |
| Cycling (to work) 24:00 [1]7.5 mi (3:11 / mi) | |
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| its about 2 gazillion degrees out. |
| Core Strength (superset) 6:00 [2] | |
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| Running warm up/down 22:00 [1]2.0 mi (10:59 / mi) | |
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| I got bored waiting for Ian to finish putting out flags so just started running in circles. |
| Orienteering 34:54 [3]4.5 km (7:45 / km) | |
| ahr:176 |
| Pretty clean run, my goal was just to navigate fast, and not stop. I had to sort of pause to really see the map, because the light wasn't great, but luckily you don't really have to see the map too much in this park. Bobbled going in to #5, thinking that the blue north line was the river I was looking for (doh! rivers aren't that straight!), (ok, maybe "really" seeing the map would have helped there) then should have gone up the trail to #7, rather than up the stream, since the thick veg in places made it slower, I think, plus I just wanted to be running at threshold, so going up the trail would have been better for that. 8 I might have missed if Matt hadn't been leaving it, since I didn't have a clear attackpoint, I was just running. I came too far west on my way to 10, but I could see it and only lost a couple seconds. 12 was the biggest mistake, for some reason I neglected to look at the contours and was looking around where 5 was, before I realized that those little brown lines mean there is a HILL, and I needed to be at the top of it, not the bottom. Then it was clean to the end. I could feel myself slowing by the end, even though I was running around threshold, maybe it was the heat, maybe I just need a lot more L3 work. |
| Cycling (from work) 18:00 [1]7.5 mi (2:23 / mi) | |
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| holy headwind! |
Monday Jul 7 |
| Note | |
| (rest day) |
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