Training Log Archive: FoxShadowIn the 31 days ending Dec 31, 2013:
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Tuesday Dec 31, 2013 #
Note
weight:173.8lbs
The lightest I have ever been. Need to keep up the strength and maybe drop one more pound before the Birkie, but unless somebody is going to start paying me, I'm not going to 170. Feeling strong.
Monday Dec 30, 2013 #
XC Skiing 55:00 [3] 6.5 mi (8:28 / mi)
A few loops at hyland before they turned off the lights. I was the only one out, it appeared. Snow was slow.
Sunday Dec 29, 2013 #
Mountain Biking 2:50:00 [3] 26.0 mi (9.2 mph)
Nice long tour on the fat bikes with Dave Swanson and Scott Erlandson. Stayed warm, but barely.
Saturday Dec 28, 2013 #
Strength Training 40:00 [3]
Quick lifting session after a rare Saturday work day.
Friday Dec 27, 2013 #
Note
weight:174.2lbs
Hiking 1:30:00 [3] 3.7 mi (24:19 / mi)
A night hike with Baxtermillion, along the river bottoms.
Thursday Dec 26, 2013 #
Note
weight:174.4lbs
Mountain Biking 2:26:00 [3] 25.5 mi (10.5 mph)
Nice to get out a tour on the bike with Mikey C. I spent considerable time asking him questions about the arrowhead, as well as ripping on him for quitting attackpoint. A quick stop by MoBiz palace to see momo as she kicked it with Bonnie. Nice route curtesy of mikey.
Wednesday Dec 25, 2013 #
Note
weight:175.4lbs
XC Skiing 1:09:00 [3] 9.2 mi (7:30 / mi)
Hyland ski with Wentzel. Beautiful night.
Strength Training 13:00 [3]
HIIT strength video.
Tuesday Dec 24, 2013 #
Note
Rest day. Too cold. Legs tired.
Monday Dec 23, 2013 #
XC Skiing 1:10:46 [3] 9.9 mi (7:09 / mi)
A nice couple of loops with Bizzo. Attacked one strava seg hard, but did not give me credit for it. That's tough. Strava is so good. But it's not perfect.
Sunday Dec 22, 2013 #
Running 55:00 [3] 4.2 mi (13:06 / mi)
An interval workout on the treadmill. 5 minutes warm up, 30 second at 5:30/mile and 5% incline, jog slowly for 90 seconds, repeat 10 times. Brutal.
Followed up with some lifting but there was not much left.
Followed up with some lifting but there was not much left.
Saturday Dec 21, 2013 #
XC Skiing 1:24:00 [4] 11.6 mi (7:14 / mi)
Headed out to Hyland for some skiing, and it was really nice! The snow was faster than last time for whatever reason, and the entire snow making loop was open! Really nice. The new north loop has some screamer downhills, and one uphill that is really killer. It's good training for the birkie. I think it will be my goal to KOM all the strava segs there all winter long. Keeps me interested, and keeps me doing high intensity stuff.
Glad that 3 rivers parks invested as much as they did there, it's a gem!
Glad that 3 rivers parks invested as much as they did there, it's a gem!
Friday Dec 20, 2013 #
Note
weight:176.6lbs
Sore today. Thinking day off.
Strength Training 55:00 [3]
Gym for a 1.5 mile jog, then lifted upper body. Tried to do a bit of leg stuff, but it was a no go. Broomball wrecked me.
Thursday Dec 19, 2013 #
Cycling 2:13:00 [3] 18.0 mi (8.1 mph)
Fat bike tour of the MN river bottoms, with Dave Swanson. Did a loop through 9 mile creek as well, very picturesque.
Good training. Arrowhead in less than 6 weeks!
Good training. Arrowhead in less than 6 weeks!
Cycling 50:00 [5]
First broomball game of the year. Great fun! Hustled hard, groin is going to hurt in the morning.
Wednesday Dec 18, 2013 #
Cycling 1:03:00 [3]
Spin class. Legs were toast. Averaged 212 watts.
Tuesday Dec 17, 2013 #
Cycling 2:50:00 [3] 25.0 mi (8.8 mph)
Snow bike loop of the riverbottoms. Across old cedar bridge, over 494, into mendota, back on the north side of the river, then over the new Cedar commuter bridge and back home. a bit slow and difficult in spot, fell once, and had to walk maybe 10 times.
XC Skiing 41:00 [3] 5.4 mi (7:36 / mi)
Met up with Reed at Hyland for a few loops. First ski of the year. Feet cramped up pretty hard, but still fun under the full moon without lights.
Monday Dec 16, 2013 #
Strength Training 18:00 [5]
Wanted to get something in but didn't have much time after being out of town for the weekend and needing to catch up with work today. Did a 12 minute HIIT workout with a bit of a warm up and cool down. Felt good.
Need to stay committed to both fitness and body composition with the Birkie and Arrowhead beginning to loom. I am feeling inspired by the performances of Crusher, Chrome and others lately. Let's go winter fitness! Tough to do when the sun goes down at 4:34PM, but so far so good. Felt pretty strong at last weekend's meet.
Need to stay committed to both fitness and body composition with the Birkie and Arrowhead beginning to loom. I am feeling inspired by the performances of Crusher, Chrome and others lately. Let's go winter fitness! Tough to do when the sun goes down at 4:34PM, but so far so good. Felt pretty strong at last weekend's meet.
Sunday Dec 15, 2013 #
Running 44:00 [5] 6.0 mi (7:20 / mi)
Middle, cold, windy, super wet, super fun! Competitive field. Had a good run, but so did everyone else!
Saturday Dec 14, 2013 #
Running race 45:00 [5] 4.0 mi (11:15 / mi)
34 degrees and rainy with ice and mud for footing. But a great map on great terrain made for a fun relay.
Our team, David Frei, Dave Swanson and Bill Pullman was running in third for a bit, then into 4th when I went out. Went out on red just a bit after Ted Good, and was able to pass him on the way to control 1. But then, unbeknownst to me until the finish, I skipped control 4 (as did he).
Some very tough legs including some really steep and muddy reentrant crawling a la the ultra long of last year. Ran fine, but not as well as the night-O. My legs were a bit sluggish, and knowing that we could not overtake for 3rd stole the fight from me. Good map though, with some fun activities that the boy scouts do hidden in the woods, and interesting route choices.
Of course, disappointed when I downloaded my results. I think this is the first mis-punch in a few years, so hopefully it's a few more until my next one.
Kudos to AliC for raging this course in 35 minutes, the fastest time recorded on Red.
Our team, David Frei, Dave Swanson and Bill Pullman was running in third for a bit, then into 4th when I went out. Went out on red just a bit after Ted Good, and was able to pass him on the way to control 1. But then, unbeknownst to me until the finish, I skipped control 4 (as did he).
Some very tough legs including some really steep and muddy reentrant crawling a la the ultra long of last year. Ran fine, but not as well as the night-O. My legs were a bit sluggish, and knowing that we could not overtake for 3rd stole the fight from me. Good map though, with some fun activities that the boy scouts do hidden in the woods, and interesting route choices.
Of course, disappointed when I downloaded my results. I think this is the first mis-punch in a few years, so hopefully it's a few more until my next one.
Kudos to AliC for raging this course in 35 minutes, the fastest time recorded on Red.
Friday Dec 13, 2013 #
Running race 1:30:00 [5] 8.0 mi (11:15 / mi)
Overall a good run on what turned out to be a very diffucult championship course. In hindsight I would have brought a GU and trained more - it was really long and difficult! Great route choices, steep reentrants, awesome challenge.
I lost some steam in the second half, and certainly had a number of regrattable mistakes, but none of them were large. On a night like last night, that adds up to a good run, and I'm certainly happy with the result.
Thanks to OCIN for another fastastic race. It reminded me a bit of the cold and rainy ultralong last year, grueling and very fun! Congrats to the winners.
I lost some steam in the second half, and certainly had a number of regrattable mistakes, but none of them were large. On a night like last night, that adds up to a good run, and I'm certainly happy with the result.
Thanks to OCIN for another fastastic race. It reminded me a bit of the cold and rainy ultralong last year, grueling and very fun! Congrats to the winners.
Wednesday Dec 11, 2013 #
Cycling 53:00 [5]
Spin class. Less sick this time, but the virus is hanging on by a thread. Curse it! Arrived a bit late, warmed up for 10 minutes, then reset the computer. Averaged 268 watts.
Tuesday Dec 10, 2013 #
Running 1:00:00 [5] 6.0 mi (10:00 / mi)
Shoveled off the SLP HS track and did some speed work. Sometimes you've gotta grab life by the horns and be a man, even if there is no good reason for it. The clock struck man-time this afternoon, and the call was answered.
14 200 meter efforts at between 38 and 43 seconds, with 200m jogs in between each.
Also, this whole thing was crusher's idea. She has CC national champs this weekend.
14 200 meter efforts at between 38 and 43 seconds, with 200m jogs in between each.
Also, this whole thing was crusher's idea. She has CC national champs this weekend.
Monday Dec 9, 2013 #
Running 37:00 [3] 4.0 mi (9:15 / mi)
Easy jog along the river with a few hill efforts.
Curling 1:45:00 [1]
We are 8-2 this season. Club championship remains within reach.
Sunday Dec 8, 2013 #
Running 49:00 [4] 5.4 mi (9:04 / mi)
Did an accordion workout in and out of zones 3 and 4, with 10 minutes easy on each end. Still sick, but had to do something the weekend before cinci.
Saturday Dec 7, 2013 #
Running 45:00 [3] 4.8 mi (9:22 / mi)
Went out for a run at the high temp of the day, which was a balmy -1. Was not super enjoyable, but at least I got out. Still sick, but on the way back.
Wednesday Dec 4, 2013 #
Cycling 1:05:00 [5]
Hammered out a spin class at Cylequest while sick. Averaged 249 watts. Stupid idea. Felt nauseaous near the end and still feel like crap. Not worth it. Must rest.
Monday Dec 2, 2013 #
Curling 1:30:00 [1]
Sunday Dec 1, 2013 #
Cycling 1:45:00 [3] 27.0 mi (15.4 mph)
No name #92. Great times racing the streets of MPLS with regenold. We rode really hard but still got bested by 8 minutes. Slither win for the hipsters. Dang.