Thursday Jul 31 |
 | Running 1:30:00 [1] | |
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| Easy long run through UofR and GVP. |
Wednesday Jul 30 |
| Rollerskiing 1:30:00 [2] | |
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| Warmup/Cooldown feeling pretty great today. |
| Rollerskiing 30:00 [4] | |
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| 2x (3x5min) skate intervals on Pond Road between Mendon Center and Bloomfield. There's some great hills out here so I was really working the transitions and good v1. I think it was a pretty great day. |
| Strength 10:00 [1] | |
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| Med ball/legs/core |
Tuesday Jul 29 |
| Rollerskiing 1:37:00 [1] | |
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| Doublepole down the canal path. |
Monday Jul 28 |
| Cycling 24:00 [1] | |
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| Spinning out the legs. |
Sunday Jul 27 |
| Ski Imitation 2:00:00 [1] | |
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| Pole run/hike/bounding in Mendon. |
Saturday Jul 26 |
| Rollerskiing 2:34:00 [1] | |
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| Did my time trial no pole skating style, but ran into some trouble after the ski. I was supposed to go for 2 hrs total, and the loop I chose after Parish Hill ended up incorporating a newly chip sealed road. Uggghh. So I skied much longer than I intended and ran out of water around 2 hours. Not a happy camper. |
| Rollerskiing 12:00 [4] | |
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| 2x parish hill skate no pole
First time was 5:28.25. Completely disappointed that I doublepoled the same course faster than that twice, I decided to really dig in on the second one. Avg HR=188.
Second time was 5:14.59. Went faster on the gradual up in the beginning and just held on up the steeps. Avg HR = 192 |
| Strength 6:00 [1] | |
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| Abs |
Friday Jul 25 |
| Cycling 1:20:00 [1] | |
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Thursday Jul 24 |
| Rollerskiing 53:00 [1] | |
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| Warmup/cooldown |
| Rollerskiing 12:00 [4] | |
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| 2x doublepole 1k uphill time trial. Did this on Parish hill, major ouch!
First time- felt a little meh and stalled out of a couple of times. Double pole kicked to get going again and clocked 5:24.86.
Second time - determined to really do awesome, I focused on getting those hands swinging up. Felt way better and didn't stall, but only 2 seconds faster... oh well. 5:22.43
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| C • Where is ... 6 |
Wednesday Jul 23 |
| Running 1:00:00 [1] | |
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| Felt cruddy at first, but fine once I got into it. Not really moving that fast, I've got a big day tomorrow. |
Tuesday Jul 22 |
| Cycling 40:00 [1] | |
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| Spinning... |
Monday Jul 21 |
| Note | |
| (rest day) |
| Rest day... again?? |
Sunday Jul 20 |
| Running 2:30:00 [1] | |
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| Long trail run/hike. I circumnavigated Mendon Ponds, ate a ton of black caps/raspberries/blackberries, and even had a deer spit at me (at least that's what it sounded like). |
Saturday Jul 19 |
| Rollerskiing intervals 20:00 [4] | |
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| 5x4min skate v1 up Parish hill. This was supposed to be more of a level 3 workout, but the hill was just way too tough. I was getting hot and tired by the end, but stuck to it. Ouch. |
| Rollerskiing 1:20:00 [1] | |
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| Warmup/Cooldown |
| Strength 20:00 [1] | |
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| core/legs |
Friday Jul 18 |
| Rollerskiing 1:30:00 [2] | |
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| Skate. Man my legs are sore and it's hard to keep down below l2. Hope I start to feel normal soon... |
Thursday Jul 17 |
| Running 1:00:00 [1] | |
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| My legs feel like dead logs... |
Wednesday Jul 16 |
| Rollerskiing intervals 20:00 [3] | |
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| 5x4min l3 double pole, feeling pretty tough. |
| Rollerskiing 1:25:00 [2] | |
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| Warmup/cooldown and some sprints |
| Strength 15:00 [1] | |
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| Circuits core + legs. |
Tuesday Jul 15 |
| Rollerskiing 52:00 [1] | |
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| Easy double pole work. |
Monday Jul 14 |
| Cycling 24:00 [1] | |
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| Oh crap... I'm sore. |
Sunday Jul 13 |
| Running race 1:10:00 [4] | |
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| Boilermaker. Fricken horrible. I went easy during the first mile expected to average at a higher pace, but I got slower and slower during the race. During the 8th mile the ball of my foot started to kill, but there was nothing I could do except try and hold on.
Slower than last year, but I haven't been running that much. Hard to tell if my problem is fitness or lack of running ability. I need a good rollerski race... and by good I mean no bonking allowed. |
| Running 50:00 [1] | |
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| Warmup/Cooldown
I was absolutely crawling during the cooldown. |
Saturday Jul 12 |
| Running 30:00 [1] | |
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| Some sprints, legs are not happy feeling. |
Friday Jul 11 |
| Running 45:00 [1] | |
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| Strength 12:00 [1] | |
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Thursday Jul 10 |
| Rollerskiing 1:10:00 [1] | |
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| Classic warmup/cooldown. |
| Rollerskiing 30:00 [4] | |
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| 2x (3x5min) above threshold up a good hill. I wasn't super into it, dunno why, but I managed to crank out two that were fairly good. The others were kinda sufferfests. Blaaaa... |
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| C • above threshold work 2 |
Wednesday Jul 9 |
| Rollerskiing 1:10:00 [1] | |
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| I'm feeling a bit discombobulated after my days off... oh well. |
Tuesday Jul 8 |
| Note | |
| (rest day) |
| It's a full day off... oh noes! |
Monday Jul 7 |
| Running 15:00 [1] | |
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| Reeeecovery! |
Sunday Jul 6 |
| Cycling 2:10:00 [1] | |
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| Long easy cycling OD.
I just want to break it down here to rant a little bit. Just because I'm out on a bike going in the same direction as you, that doesn't mean I want to race you. If I don't know who you are, never ever draft of me. That's just not cool. I'm out there doing an easy workout, and you're just messing up my stride. You don't go up to a runner and plod noisily behind them do you? If I'm going slow enough (since I'm usually out on an easy od on my bike), just go around me!
Oh and don't go around me fast only to coast until I catch back up to you. Some guy did that to me today. He zooms by me and then coasts! I'm doing a workout so I'm going a fairly even pace. I caught back up, and he drafts me for like a mile! Then when I slow down cause there's walkers on the bike path, he whistles loudly (don't know if it was at me or them). Chill out dude!
So yeah... I had two peddle mashers drafting me today... uggg. |
Saturday Jul 5 |
| Rollerskiing 1:00:00 [1] | |
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| Rollerskiing 30:00 [4] | |
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| Double pole intervals. 3x5min along with some high level technique warm up.
Yay for having brand new rollerski wheels. |
| Running 18:00 [1] | |
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| Strength 18:00 [1] | |
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| Circuits. |
Friday Jul 4 |
| Rollerskiing 1:55:00 [2] | |
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| Skate on the canal path. |
Thursday Jul 3 |
| Running 1:00:00 [1] | |
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| My legs are very sore. And I'm def not feeling fast. Maybe things will turn around before the boilermaker? At least I feel like I'm skiing fast!
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| Strength 18:00 [1] | |
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| Core and legs. Ouchies.
I'm rewarding myself with a pineapple, olive, and mushroom pizza. |
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| C • strange food 2 |
Wednesday Jul 2 |
| Rollerskiing 1:00:00 [1] | |
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| Double poling on skate skis in classic boots. The story is that one of my racheted wheels on my classic skis completely froze up. I bought new wheels (to the tune of $100) but haven't gotten them yet. And balancing on skate skis in classic boots is HARD!
Still all in for the intervals though =) |
| Rollerskiing 25:00 [3] | |
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| Double pole intervals up a good hill. 4x 5min plus some sprints to warm up. |
| Strength 3:00 [1] | |
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| Half-hearted strength. I gave up rather than just goof through it. I'll do the real deal tomorrow. |
Tuesday Jul 1 |
| Rollerskiing 1:30:00 [2] | |
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| Skate roll out at Mendon, part of the time with Rochester Nordic Racing (a new "team" in the area). |
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| C • Rochester Nordic Racing 2 |