Training Log Archive: WIn the 31 days ending Jan 31, 2011:
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Monday Jan 31, 2011 #
Cycling 45:00 [1]
Ride the trainer in the basement while watching the price is right. Its also like, -28!
Weights 1:15:00 [1]
Weights at the gym. Started with a nice warm-up at 7% grade. Moved on to some 1-leg press and a bunch of other jazz, re-re-addicted to ab rollouts, continuing my quest to do a standing ab rollout. One day, one day.
Also, I still really like The Crystal Method's new album. Double Down Under and Drown in the Now? Matisyahu now has TWO decent songs! http://www.youtube.com/watch?v=ZNeXVSt8E80
Also, I still really like The Crystal Method's new album. Double Down Under and Drown in the Now? Matisyahu now has TWO decent songs! http://www.youtube.com/watch?v=ZNeXVSt8E80
Sunday Jan 30, 2011 #
Note
Probably doesn't count as a workout, guilding a blind skier for an hour or so. It was a pleasant ski, but it was quite slow. Quite slow.
Saturday Jan 29, 2011 #
Running 1:25:00 [3]
Went for a little jog-ula before heading over to skiing. A relatively pleasant over to the new bridge.
Friday Jan 28, 2011 #
Weights 1:15:00 [1]
Hit the gym for some weights. Switched from 10RM to 6RM, so jacked up the squats weights to 265 lbs. Felt comfortable enough that I should probably add a bit too. Good to switch to a bit more power focus. The other usual stuff too, like deadlifts, lunges, rows, hip stuff, etc.
Running 55:00 [1] 9.07 km (6:04 / km)
Went for a remarkably icy morning run. Its a good thing I had some Oroc 280s! And a bonus, they have been around more than a year before those silly (and kind of ugly) Salomon ones.
Also, thought a lot more about headcams. Do I want the sleek one that records into pain-in-the-ass .mov format? Or the more practical editing one that looks like a tiny toaster on your face?
More GPS-ilicious: http://connect.garmin.com/activity/65551166
Also, thought a lot more about headcams. Do I want the sleek one that records into pain-in-the-ass .mov format? Or the more practical editing one that looks like a tiny toaster on your face?
More GPS-ilicious: http://connect.garmin.com/activity/65551166
Thursday Jan 27, 2011 #
Nordic (skating) intervals 1:15:00 [4]
WOW, what a difference a day makes. After yesterday's slog-fest out at SWC, FT intervals tonight were on super hard, icy conditions, so for some 1k intervals 2:00 to 10 seconds, it was crazy crazy fast. But, I like going fast. And sprinting. Its the one thing I marginally don't suck at!
Garmin: http://connect.garmin.com/splits/65551159
Garmin: http://connect.garmin.com/splits/65551159
Wednesday Jan 26, 2011 #
Nordic (skating) intervals 1:50:00 [3]
My sister had the day off, so we headed out to Strathcona Wilderness Centre, in the afternoon. After it stopped raining. Unfortuantely this meant that by the time we got there, it was sunny, +8, and super mushy and slow. Meant for a fair amount of off-set on the flat! Still, 10 x 2 minute intervals at 10k pace, they were pretty pleasant.
Tuesday Jan 25, 2011 #
Nordic (classic) intervals 1:20:00 [3]
FT intervals, classic. 87654321min with 2 minutes rest @ 10km pace. It felt more like 30k pace. It was super fast out and the tracks were not amazing, so it was hard to get into a nice comfortable 10k pace, it felt either sprint-y or pedestrian.
Also played an hour and a half of indoor soccer immediately before training, so that might have had a bit of an effect. My toenail felt a little sore from that, actually, so diagonal stride while skiing was not my favorite activity.
Also played an hour and a half of indoor soccer immediately before training, so that might have had a bit of an effect. My toenail felt a little sore from that, actually, so diagonal stride while skiing was not my favorite activity.
Monday Jan 24, 2011 #
Running 50:00 [1]
Just a light jog. Essentially a rest day jog, but with less...rest. Almost got run down by a car running the red light. But its okay, he noticed us after blasting through the intersection and THEN slowed down. That makes up for it.
Sunday Jan 23, 2011 #
Nordic (skating) 1:30:00 [1]
A day after the Camrose loppet, went for a nice recovery ski before the shop. Despite the wind, threre was enough snow to cross the bridge over to Rundle and then across to the Strathcona Science Park and around the biathlon trails, which suck. I really don't know what possessed them to put their range there. Biathletes....
Saturday Jan 22, 2011 #
Nordic (classic) race 2:15:00 [4]
Ole Uffda Loppet. That was probably the slowest 30k I've ever done. We got more fresh snow the night before, so the tracks were soft, slow, and our grip was not amazing. Being largely a power skier, I feel like the trails were really not for my style, I'd get a rhythm going with some solid double poles, sink in and completely lose my speed and rhythm. Super annoying. My glide was crazy awesome though, I skied with the lead pack for the first lap entirely on the strength of my glide, and definitely not on the strength of my arms. The second lap the lead pack of 4 just slowly skied away and I never saw them again, so it was a lonely 15k. Still, nice to race again, the 20k in Athbasca on Sunday was tempting, but going to hit the shop instead.
Garmin track: http://connect.garmin.com/activity/64650998
Garmin track: http://connect.garmin.com/activity/64650998
Friday Jan 21, 2011 #
Nordic (classic) 40:00 [1]
Just a light workout in anticipation of the Camrose 30k tomorrow. Did some blind skiing around Victoria to get how it feels. It went pretty well, though the course is mostly straight and flat. I think its useful to figure out how curve-y a curve needs to be to really notice it. And it actually needs to be mildly significant. Balance is tough though.
Thursday Jan 20, 2011 #
Nordic (skating) intervals 1:25:00 [4] 17.38 mi (4:53 / mi)
FT skate intervals, 15 x 2 minutes @ 10k race pace. So not super fast. Didn't feel wickedly fast tonight. It was a really nice evening, and conditions were fantastic although slow. Unfortunately, it made the trails crowded and we kept having run ins. First it was an off-leash dog, and then it was a second off-leash dog, and then it was the famous club jerk, who we passed during and intervals, and he made a point of catching up to me to yell at me for not saying thanks, or something. But it was the widest part of the trail! He didn't have to do anything! We skied around him! Do I really need to thank him for not doing anything? What a jerk.
More GPS action: http://connect.garmin.com/activity/64364960
More GPS action: http://connect.garmin.com/activity/64364960
10 AM
Cycling 35:00 [1]
Just a nice trainer workout while watching "the footy show".
Wednesday Jan 19, 2011 #
Running 1:30:00 [1]
A surprisingly long easy run. Went to the brand spanking new pedestrian bridge by fort edmonton. I pretty much know everything there is to know about the river valley, but this was a totally new area I've never seen before. It was very cool. It will make a great loop if part of it were plowed, and the bloody quensell bridge were finished. They're like, a year behind schedule.
Weights 1:00:00 [1]
Weights at the ol' gym. Did some double exercises, deadlifts on instability ball followed by lunges on wobble board. That was a good combo, should do that more. Every exercise is jazzed up by adding balance.
Tuesday Jan 18, 2011 #
Nordic (skating) intervals 1:20:00 [4]
FT Interval night down at Goldbar. Despite being a truckload of snow, the grooming was characteristic awful. The biggest annoyance tonight was that the track was laid down so close to the edge of the grooming, that your outside pole would sink straight through the soft snow.
Regardless, 20x1 minute intervals, arms felt way better than a couple weeks ago. So that was good. Not good for running, but okay for skiing.
Check it, going all high tech with GPS and all: http://connect.garmin.com/activity/64090778
Regardless, 20x1 minute intervals, arms felt way better than a couple weeks ago. So that was good. Not good for running, but okay for skiing.
Check it, going all high tech with GPS and all: http://connect.garmin.com/activity/64090778
C • GPS 5
Monday Jan 17, 2011 #
Cycling 40:00 [1]
Still -2lots out there, so rode the trainer. Truckloads of snow, though. And holy man, some people are just terrible at the price is right.
Nordic (classic) 1:30:00 [0]
Went for a fun plod in the snow with my sister. Enough snow to walk out the door, put on the skis, and head to the river valley. Pretty cold, a lot of hip deep snow to trudge through. Its gets a "zero" for intensity, though. Don't get this much snow to do that often, though.
Sunday Jan 16, 2011 #
Running hills 45:00 [2]
shoes: Nike Lunaracer
Not a ton of time today before heading off to the shop, so we went to the gym to do a quick workout. Another uphill treadmill, 20 mins @ 7% and 6mph, and then 8% for the last 10, felt comfortably above a mere easy run. Legs felt more fatigued than with a regular 30 minute run, so that was good. These are focused on leg strength endurance, so I'll probably stick with that pace, and just slowly ramp up the grade. Not a lot of 30 minute hills 'round here.
Cycling 30:00 [1]
Hopped on the trainer during the hockey game, post-shop. The weather is slowly getting warmer so by Tuesday I should be back outside and off the trainer. Snow will be craaaaaazy amazing, but it could be a major problem with get into the positives in temperature. All of our beautiful snow will get a stupid ice crust, which will revert it back to the le suck.
Saturday Jan 15, 2011 #
Note
Worked at the shop all day today, so no training. you'd think a saturday would be a great time to train, but noooooo. No matter, went and picked up all my CWG gear, some sweet Descente gear, a couple jackets, hoodies, tech shirts. Canada Winter Games treats you goooooood....
Friday Jan 14, 2011 #
Cycling 40:00 [1]
A light cycle on the trainer.
Running 1:15:00 [3]
Did some running and then weights. Warmed up 15 minute on the bike, then did a light treadmill workout, 7% grade at 6mph. Just working on some length strength endurance. And then some weights. I think I'll move on to some max strength soon. Some 4-6RM stuff.
Thursday Jan 13, 2011 #
Running 1:20:00 [3]
At the weight room, due to bloody freezing stuff. The same usual stuff, finally got on the squat rack. Its been quite some time since I've gotten on the squat rack. At the bloody weight room in Coventry, the meatheads were always monopolizing the squat rack to do bench press. Or incline press. Or military press. Or chest press. Basically arms and chest. Those guys were idiots.
Wednesday Jan 12, 2011 #
Cycling 35:00 [1]
The cold snap is really really coming en force, so just rode the trainer.
Tuesday Jan 11, 2011 #
Weights 1:15:00 [2]
Hit the gym for some weights. A little one-leg press, lying down pull up thingies (yes, that's the technical term), some one-leg squats on the balance ball, hip stuff, and a bunch of etcetera. Went for a little extra weight than usual, so that was making me good and tired. I've always kind of felt I didn't push myself quite hard enough at the gym.
Note
Played 1.5 hours of indoor soccer. First time in a long time. I dominate because I run faster than everyone, and the group I play with seems to absolutely not grasp the concept of "running into space", so I basically run laps around the field making myself open to be passed to, then watch as the ball goes behind me, to a defender, or generally nowhere in the direction I am going. Still fun, though!
But does it formally count as training? Nah.
But does it formally count as training? Nah.
C • uhh 9
Monday Jan 10, 2011 #
Cycling 35:00 [1]
Cycled on the ol' trainer while watching price is right. Drew Carey has gotten really skinny.....
Running 50:00 [1]
Sister didn't want to go to the gym because she was sick, so I decided to go out in the -20 and go for a jog. It was actually quite nice, once my fingers unfroze. The snow is really nice, kind of deep.
Once it warms up I'm going to start my "Wednesday Night Summer Meet Re-enactment Training - In Snow - In the Dark". Should be an adventure!
Once it warms up I'm going to start my "Wednesday Night Summer Meet Re-enactment Training - In Snow - In the Dark". Should be an adventure!
Sunday Jan 9, 2011 #
Nordic (classic) 1:10:00 [1]
Day after the crazy big snow storm. Tons of snow, its glorious! Except, the trails were very not groomed, so my sister and essentially broke trail for an hour and ten minutes before hustling off to the shop. Still, nice ski, just not very fast.
Saturday Jan 8, 2011 #
Cycling 1 [1]
Just a light cycle. So light it not even worth logging.
Friday Jan 7, 2011 #
Nordic (classic) 1:45:00 [1]
A very pleasant ski at Blackfoot. Conditions were excellent, except for the parts that weren't groomed. Arms felt a little tired from yesterday, though. Unfortunately my entire family is sick so I feel its only a matter of time..... Time to slam the ginseng tea!
Thursday Jan 6, 2011 #
Nordic (skating) intervals 1:20:00 [4]
15 x 1:30 intervals, skating. Was supposed to do them at 3000m pace, but it quickly turned into essentially sprint training. Reid was schooling me tonight, felt like I had some good core power on the flats, but the wheels seemed to fall off about 45 seconds in. Long day at the shop could be part of it, but Reid was there too! DOH! Sweet new boots though. All in all, a tough, tough hard workout.
Wednesday Jan 5, 2011 #
Running 1:20:00 [1]
Ski/Run workout. Did a few laps around Victoria golf course in my totally sweet not-uncomfortable new boots (Fischer Carbonlite), and then ran home. Legs felt pretty good for a long day at the shop.
Tuesday Jan 4, 2011 #
Nordic (classic) intervals 1:25:00 [4]
24 x 30 second sprints at FT training. Warm evening, relatively new snow, so grip was relatively questionable at times. Double-poling strength also quite questionable, good power for the first 15 seconds or so but faded quickly. I was never really a great classic sprinter anyway, though come to think of it a classic sprint gave me my best nationals result ever. Huh.
Monday Jan 3, 2011 #
10 AM
Running 1:00:00 [1]
Did a nice easy run post-race. I honestly thought I was taking an 1:15 route, but it actually took 57 minutes. Was I running fast or did I just forget how long it actually took?
4 PM
Running hills 1:15:00 [3]
Joined my sister for her usual fast paced stair workout. 250-ish stairs x 10 reps, with 20xpushups or dips at the top. Unexpected intensity! Legs felt okay, lungs not so much, may have broken a stair as well. If that's not a sign of my hefty weight, I don't know what is.
Sunday Jan 2, 2011 #
Nordic (classic) race 1:00:00 [4]
Troll in the Park at Goldstick. Got beat by young whippersnappers. Ugh. I've become that old fart that all the young kids try to beat. How depressing. On the bright sides, legs felt fit, arms... not so much.
Saturday Jan 1, 2011 #
Nordic (skating) 1:15:00 [1]
Just a light ski down at Goldbar and Goldstick. Those guys really don't like doing very long workouts, we got to 45 minutes and they said, "okay, shall we head back?". Still, nice day, terrible grooming. The groomers have this idea that if they let a ridge form in the middle of the uphills, it will give the illusion of skiing downhill while skiing uphill. Its supremely annoying and we all hate it. I must remind myself that you get what you pay for, and in our case, its nothing.
Also, New Year's Resolution to log more on Attackpoint! Like all resolutions, I expect it to last about a week.
Also, New Year's Resolution to log more on Attackpoint! Like all resolutions, I expect it to last about a week.