Saturday Jan 12 |
 | Strength Training 5:00 [1] | |
| |
| 80/40/40 |
| Running 3:56:06 [2] 30.0 mi (7:51 / mi) +300m 4:45 / km | |
| shoes: Odyssey 4 |
| North Douglas to mile 8 and to end of Thane. Felt strong for most of run. |
Friday Jan 11 |
| Running 2:05:00 [1] 12.0 mi (10:24 / mi) | |
| shoes: odyssey 12 |
| W/sled in valley. |
| Skate XC ski 1:02:08 [2] 8.0 mi (7:46 / mi) | |
| |
| campground loop x2; lake loop x1 |
| Strength Training 5:00 [1] | |
| |
| 80/40/40 |
Thursday Jan 10 |
| Strength Training 5:00 [1] | |
| |
| 80/40/40 situps/pushups/leg raises |
| Classic XC Skiing 2:52:55 [3] 24.0 mi (7:12 / mi) | |
| |
| 6 loops on the new 4 mile lap at Eaglecrest. perfect conditions. sun. calm. new snow. fresh groomed. perfect wax (blue extra). |
| Biking 15:00 [1] 3.0 mi (4:59 / mi) +100m 2:49 / km | |
| |
| commute |
Wednesday Jan 9 |
| Running 1:52:00 [1] 15.0 mi (7:27 / mi) | |
| shoes: Odyssey 4 |
| active recovery run in AM. Going to take PM off. Maybe getting sick?? |
| Biking 15:00 [1] 3.0 mi (4:59 / mi) | |
| |
| commute |
Tuesday Jan 8 |
| Backcountry XC skiing hills 1:17:50 [2] 7.0 mi (11:07 / mi) +400m 5:52 / km | |
| |
| up dan moller trail. great grip w/kicker skins going up. very icy and challenging coming down. 3 good falls. need some new snow. |
| Biking 15:00 [1] 3.0 mi (4:59 / mi) | |
| |
| commute |
| Running tempo 1:10:27 [3] 10.5 mi (6:42 / mi) +150m 4:00 / km | |
| shoes: asics nimbus |
| PM run to Thane C.G. and to Shannon's house. first 3 miles at good tempo pace. entire run in under 7:00 pace. |
Monday Jan 7 |
| Running 1:56:37 [2] 9.0 mi (12:57 / mi) +15m 8:01 / km | |
| shoes: odyssey 12 |
| W/sled. 5 laps at campground. spent about 90 minutes running and 30 minutes tweaking sled. |
| Biking 15:00 [1] 3.0 mi (4:59 / mi) | |
| |
| commute |
| Running hills 1:12:49 [3] 8.0 mi (9:05 / mi) +650m 4:31 / km | |
| shoes: odyssey 12 |
| up to dan moeller ski bowl at night. very slow trail, freshly groomed and loose. 44 min up / 26 min down. |
| Strength Training 5:00 [1] | |
| |
| push ups, sit ups, leg raises 40/80/40 |
Sunday Jan 6 |
| Running long 3:20:07 [2] 25.0 mi (7:59 / mi) +200m 4:51 / km | |
| shoes: NB 891 |
| North Douglas to end of road. 32 degrees, icy, 1/2" new snow. |
| Running 17:14 [1] 2.0 mi (8:36 / mi) +50m 4:58 / km | |
| shoes: Odyssey 4 |
| commute to gym and back. very icy |
| Biking 20:00 [1] 5.0 mi (3:59 / mi) | |
| |
| warm up on stationary bike at gym |
| Strength Training 1:00:00 [2] | |
| |
| 12 lifts at gym. upper and lower body. 3 sets of 12 reps for each lift. |
| Running 22:11 [2] 3.0 mi (7:24 / mi) | |
| shoes: Odyssey 4 |
| on treadmill at gym. middle mile @ 6:15 pace. Nice to loosen up legs for a bit after a 5+ hour day of slow/steady training. |