Saturday Jan 19 |
 | Running 2:55:31 [3] 20.0 mi (8:46 / mi) +200m 5:17 / km | |
| shoes: Odyssey 4 |
| with sled at campground. felt great. sled is coming together nicely. addition of ~10" of rubber hose at top of poles works very well. full sled currently weighs 36lbs. that includes 64oz of water and about 6,000 calories of food. |
| Strength Training 5:00 [1] | |
| |
| 80/40/40 |
Friday Jan 18 |
| Running 2:36:52 [1] 20.0 mi (7:49 / mi) +100m 4:48 / km | |
| shoes: NB 891 |
| north douglas past boat ramp. heavy rain and wind. felt pretty tight and quite tired after run. |
| Biking 1:00:00 [2] 16.0 mi (3:45 / mi) | |
| |
| on stationary bike at gym. |
| Running 37:30 [3] 5.19 mi (7:12 / mi) | |
| shoes: hardrock 11.5 |
| on treadmill. intervals starting at 9:00 pace and dropping by :30 every 1:30 down to 5:30 pace and then back up to 9:00. Then another down and up from 9:00 to 5:30 changing pace every 1:00. |
| Strength Training 1:20:00 [3] | |
| |
| 18 lifts. 3 sets of 12 reps per lift. upper and lower body. Felt pretty strong at end of workout that totalled almost 6 hours including 20 mile run before gym. definitely felt better and better as the day went on. |
Thursday Jan 17 |
| Classic XC Skiing 1:40:00 [1] 10.5 mi (9:31 / mi) | |
| |
| 3 eaglecrest loops. slushy snow. poor kick with v55/v60 |
| Skate XC ski 1:00:00 [3] 7.0 mi (8:34 / mi) | |
| |
| 2 laps at eaglecrest. soft and punchy. |
| Biking 15:00 [1] 3.0 mi (4:59 / mi) | |
| |
| commute |
Wednesday Jan 16 |
| Strength Training 1:15:00 [1] | |
| |
| 12 lifts. focus on core. |
| Biking 1:00:00 [3] 16.0 mi (3:45 / mi) | |
| |
| at gym. |
| Running 16:00 [1] 2.0 mi (7:59 / mi) | |
| shoes: odyssey 3 |
| on treadmill at gym |
| Biking 15:00 [1] 3.0 mi (4:59 / mi) +50m 2:57 / km | |
| |
| commute |
Tuesday Jan 15 |
| Backcountry XC skiing 1:00:00 [2] 5.0 mi (11:59 / mi) +400m 5:58 / km | |
| |
| upper loop at eaglecrest. too much snow and very windy. |
| Classic XC Skiing 10:00 [1] 1.0 mi (10:00 / mi) | |
| |
| short loop at eaglecrest. too much snow so i switched to BC skis and did some climbing. |
| Biking 15:00 [1] 3.0 mi (4:59 / mi) +50m 2:57 / km | |
| |
| commute |
| Running 1:53:06 [1] 15.0 mi (7:32 / mi) +200m 4:30 / km | |
| shoes: odyssey 3 |
| out thane rd. in pm. horrible weather. 34 degrees, windy, raining, with very wet, slushy, and icy roads. very wet and cold upon return. physically felt great. |
| Strength Training 5:00 [1] | |
| |
| 80/40/40 |
Monday Jan 14 |
| Running 1:19:43 [1] 10.5 mi (7:35 / mi) +200m 4:27 / km | |
| shoes: Odyssey 4 |
| thane road am. quads a bit tired from weekend. |
| Strength Training 1:00:00 [1] | |
| |
| 12 lifts. 3 sets of 12 reps. 1/2 upper body. 1/2 lower body. |
| Biking 1:38:29 [1] 25.0 mi (3:56 / mi) | |
| |
| on trainer. slow and steady while watching movie. |
Sunday Jan 13 |
| Running 2:33:07 [1] 20.0 mi (7:38 / mi) +250m 4:35 / km | |
| shoes: odyssey 3 |
| 7:30 am with geezers out thane and then out north to twin lakes. pretty tired out and very hungry after run. |
| Running 1:01:07 [2] 8.0 mi (7:38 / mi) +100m 4:34 / km | |
| shoes: Odyssey 4 |
| commute to gym in afternoon with extra mileage out north douglas. felt very strong after 4 hour break from am run. |
| Biking 15:00 [2] 4.0 mi (3:45 / mi) | |
| |
| on stationary bike at gym. |
| Strength Training 5:00 [1] | |
| |
| 80/40/40 |
| Running 16:00 [1] 2.0 mi (7:59 / mi) | |
| shoes: Odyssey 4 |
| cooldown on treadmill at gym |