Monday Jan 31 |
 | Unspecified (Core) 10:00 [2] | |
| |
| Core stuff |
| Spinning bike 1:10:00 [3] | |
| ahr:156 max:176 |
| Legs felt good though breathing and form were a little off. Used real mtn bike shoes this time and felt much better.
Was able to push myself harder this time and even did some wicked hills, all by myself! |
Saturday Jan 29 |
| Mtn Biking (on paved roads) 2:15:00 [3] | |
| max:174 |
| Ride w/ Team Vegan. Mtn bikes on slushy paved roads around Dartmouth, MA. They were working on their towing systems and team riding, so I just hung in the back and held on as best I could. legs felt pretty good and it was a good workout being shot off the back all the time since they were all on tow and could stick with Kristoffer. hmph. Average HR was shot due to stops and discussions about towing and pacing. |
Wednesday Jan 26 |
| Rowing 1:00:00 [3] | |
| ahr:147 max:167 shoes: Adidas Response |
| Work on form. Did some higher intensity 5 min "intervals". My arms and abs were tired. Tried to make my legs work for them, but that was hard to do too. |
Tuesday Jan 25 |
| Note | |
| (rest day) |
| Decided to take a break today. I haven't had a rest day in a while and Kristoffer's legs hurt (awww, poor boy). So much for this being my "hard" week. |
Monday Jan 24 |
| Swimming 30:00 [3] | |
| ahr:140 |
| I was planning on taking a rest day, but all day I felt so good, legs weren't tired at all. So I went to the gym and was just going to go for an easy swim, but then I got in there and all of a sudden I was cruising along (it felt like there was a current at my back the whole time). I checked my HR once and it was about 150, but that was probably near the max, so probably a 140 average over 30 mins. But I was moving! Arms were tired at the start but then warmed up and felt good.
Then, as if I didn't have enough at this point, I decided to get changed and do some situps... |
| Spinning bike 30:00 [4] | |
| ahr:155 shoes: Adidas Response |
| But then I got upstairs and saw the spin bikes and decided to ride just for a few minutes....then that turned into a high resistance half hour where my max HR was probably pinned at 180 for a good 5 mins when I was working this "hill". Ah motivation.. |
| Unspecified (Core) 10:00 [2] | |
| shoes: Adidas Response |
| Now I finally got around to doing my easy situps and pushups. For some reason my abs were tired but I could pump out the pushups like never before! |
Sunday Jan 23 |
| Skate Skiing 2:13:00 [2] | |
| ahr:126 max:158 shoes: Solomon Skate boots |
| Ski at Norsk again with Kristoffer, who's technique is coming together so nicely! This time there was plenty of snow due to a wonderful "Blizzard of 2005" that dumped a fluffy 12" on the state. Unfortunately, there was only 1 skate lane width groomed (or packed at least) so full stride was impossible. It made for a quick tempo upper body workout that burned the quads and glutes, tri's, back and lats. |
Saturday Jan 22 |
| Skate Skiing 2:00:00 [2] | |
| shoes: Solomon Skate boots |
| Ski at Norsk XC Center in New London, NH with Kristoffer, Mom, my uncle Drew and Ken Walker Sr. They had gotten there earlier and were going on 5 hours by the time we had our skis waxed with cold stuff and driven there. But we still got in a few hours with them before it got dark and the guy kicked us off the trails. Snow was patchy and a few rocks showing through, icy in places but in general not bad considering.... |
Friday Jan 21 |
| Spinning bike 1:00:00 [3] | |
| ahr:158 max:172 shoes: Solomon Skate boots |
| Spin for an hour with Kristoffer. No class, so it was hard to get going and stay going hard. Having Kristoffer there helped the time go by. |
Thursday Jan 20 |
| Running 1:30:00 [3] | |
| ahr:155 shoes: Nike Goretex |
| "Easy" run with Kristoffer around Long Pond and up Fisk Hill. (I think it's over 8 miles? I don't know) It was really freakin' cold! The temp must have dropped about 15 degrees to zero by the time we got done. Legs were tight from the cold, not the running and my calf was cramping. Breathing was fine but I just couldn't move my legs! |
Wednesday Jan 19 |
| Spinning bike 1:00:00 [4] | |
| ahr:168 max:179 shoes: Adidas Response |
| Kristoffer took me to one of his spinning classes in Leb. This is the first time I've ever taken a class and it is certainly a killer workout! I kept the resistance fairly low for the first time, but next time I'll up it.
Little bit of stretching afterwards, that was nice. (I rarely stretch...) |
Tuesday Jan 18 |
| Rowing (intervals) 1:00:00 [3] 10 km (6:00 / km) | |
| ahr:140 max:166 shoes: Adidas Response |
| Rowing intervals doin't seem to get my HR going as much as running would, but my quads and abs were killing me! Perhaps I lean back too far..?
So I did intervals. 5' warmup, then a ladder of 30", 1', 2', 4', 4', 2', 1', 30", with respective rest between. then about 10' rest and another 2',4',2', then 5 mins recovery to finish.
Time goes by much faster doing intervals, it was odd. But still annoying having to watch stupid aerobics class and when that was over it was high school cheerleaders teaching 8 year olds how to act like stupid cheerleaders. ugh. disgusting. |
Monday Jan 17 |
| Rowing 40:00 [3] | |
| ahr:143 shoes: Adidas Response |
| Easy day today.. hah, yea right. Thought I'd go for long and easy, switching machines and stuff at the gym to prevent boredom. Started rowing for 45 mins but couldn't handle 5 more towards the end I was so bored. But, form is coming together nicely, except that sitting on that seat is killing my butt bones. |
| Running (treadmill) 30:00 [3] | |
| ahr:154 max:168 shoes: Adidas Response |
| Treadmill running--eh.
Did the "fat burner" setting, pretty nice, rolling hills and whatnot at a steady pace. I was actually not bored doing this but didn't want to go for longer because I was afraid of hurting myknees. Treadmills hurt my knees. |
| Spinning bike 1:10:00 [3] | |
| ahr:145 shoes: Adidas Response |
| Legs felt tired and my HR stayed fairly low. Wasn't too bored, but by the time the gym was closing around 9 I'd had enough, that was about an hour ten worth of riding. |
| Unspecified (core) 6:00 [2] | |
| shoes: Adidas Response |
| Core stuff, abs, push-ups...I was starving by this point having not eaten since noon and it was now 9pm. |
Saturday Jan 15 |
| Running 2:00:00 [4] 11.0 mi (10:55 / mi) | |
| |
| Trail run at the Blue Hills, outside of Boston, with Team Vegan. Ran the Skyline Trail from end to end. We were going to run back the trail but due to major opportunities for twisted ankles, we took the road.
I felt really beat at the start, legs were fatigued and lungs were cold (we had been standing around for a while taking photos). Finally got going about 20 mins in and muscles warmed up and felt great. By the time we got onto the road I had to slow up. I feel so much better and can run a lot faster on the trails than the road.
It was a great run, though a rough trail for anyone prone to twisting ankles. |
Thursday Jan 13 |
| Running 1:00:00 [3] | |
| ahr:161 max:175 |
| Run w/ Kristoffer around Walker woods and past the Hospital. Slushy roads and crusty ice over snow on the trails. My calfs were sore after from running on my toes through the trails. My legs felt really good after taking two days off and my HR was even pretty low considering the pace we were keeping! |
Monday Jan 10 |
| Unspecified (core) 10:00 [2] | |
| |
| Core body work stuff |
| Rowing 45:00 [3] | |
| |
| Worked on form again, keeping my back straight and not straining my arms, it's coming together nicely. 45 mins went by much faster this time. |
| Spinning bike 1:00:00 [3] | |
| ahr:146 max:164 |
| I felt good on the bike, even after rowing so I thought about doing an hour and a half to two hours on the bike. I was going pretty easy, my HR was low, even though I felt like I was working decently hard. I just figured my muscles were tired from the weekend. But about halfway through the hour I started feeling like I was going to fall asleep while spinning, so I switched the music I was listening to but that didn't help much. I decided that I was just really tired so I stopped at an hour. Today (the day after this workout) I justwalked up a set of stairs and my legs felt like they were going to drop out from under me. Granted, it is 7am and I'm not totally awake yet, but....that just isn't right. I need another day off. Or maybe just a really really easy workout. |
Saturday Jan 8 |
| Skate Skiing 4:10:00 [3] | |
| |
| Ski at Jackson with my mom and Kristoffer. We tried to go to Bretton Woods, but they didn't get much new snow and didn't even groom! So we headed to Jackson, where UNH has been training for the past week. The conditions were great considering the poor snow year we've had so far.
Worked on form, all three of us. Ate and early lunch and became hungry and depleted towards the end, but it wasn't worth stopping for, so we skied until close. |
| Running 40:00 [4] | |
| |
| After skiing all day Kristoffer hadn't had enough, so before dinner we went for a run around the "block" at my parents house. It's a long gradual hill into town and then a few steep shorter hills back out of town and home. Every single road was a sheet of ice and tough to get traction on any surface, dirt, paved, hill or flat! It had been snowing all day and there were hardly any cars on the roads, like the whole town had gone to sleep at 7pm! (which probably most of it had!!) |
Thursday Jan 6 |
| Running 1:40:00 [3] | |
| |
| Kristoffer said he was going for a two hour snowshoe run, so I had to go for a long run, too. I dont' have snowshoes, but we got only about 4-5" new slushy snow, so it wasn't a problem.
I just ran up to the woods and trails west of concord, ran around there for about an hour. It was still snowing and the light from my headlamp was blinding me, so I turned it off. The lights from Conocrd were so bright I ran the rest of the way with no headlamp!
Then I headed out past the hospital, again, felt like running during the day. Then home finally. My legs were cramping, calfs mostly, running in the snow. But other than that I felt pretty good! |
Wednesday Jan 5 |
| Unspecified (Core) 10:00 [2] | |
| |
| COre stuff, abs, pushups, back... |
| Rowing 1:00:00 [3] | |
| ahr:150 max:164 |
| Worked on technique as much as I could remember to do it. but certainly felt better and more efficient when I did remember! Still a long boring row, though, even listening to my iPod and watching tv w/out the audio, at the same time. oh well. |
Monday Jan 3 |
| Unspecified (core) 10:00 [2] | |
| |
| Core workout, crunches, pushups.... |
| Rowing 20:00 [3] | |
| |
| Tried the rowing machine for the first time ever. Good workout, especially for the butt muscles! I didn't have my upper body technique quite right and was straining my arms more than I should have, but I think I know what to do next time. |
| Spinning bike 1:00:00 [4] | |
| ahr:156 max:176 |
| Wasn't going to ride for this long but I was listening to Jesse Cook on my iPod and just couldn't stop. I was doing intervals every other song, easy one song, harder the next, then easy again. This guy has amazing skills and a perfect tempo for spinning! ...highly recommended... |
Sunday Jan 2 |
| Note | |
| |
| Decided after all the past few days, our legs were pretty tired and we could use a rest day. So Kristoffer got season 3 of "24" and we watched that alllllllllll day! I never even went outside. |
Saturday Jan 1 |
| Skate Skiing (hills) 1:30:00 [3] | |
| |
| Drove allllllll the way up to Stowe, VT, after checking the trail report, looked at the sheet of rock solid ice with patchy grass and gravel that was supposedly called "groomed trail" by Trapp Touring Center, turned around and headed back to Lebanon. Kristoffer and I ended up skiing in Leb. at Storrs' Hill, a small rope tow hill that takes about 6-8 mins to skate up and 2-3 mins to tele down. I did 5 repeats and by the time I was done coming down from teh last one, but quads were like spagetti and I nearly crashed into the small lodge at teh bottom of the hill! phew. |