Training Archive: theshadowIn the 7 days ending 2008-02-24:
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| M | T | W | H | F | S | S | |||||||||||||
Sunday Feb 24 | ||
| x-c ski skate 50:00 [1] | |
| nice easy ski. great conditions. | ||
| stationary/road bike warm up/down 25:00 [1] | |
| strength (weights, core, balance) 35:00 [5] | |
| usual strength. hadn't done any in a while so did the same as last time. I will try to step it up next time
3x6@210 squats 3x5@120 lunges 3x8@ 230 calf raises 3x10 hams on ball. didn't use weight --wanted to be careful | ||
| visualization 15 [0] | |
| vis of the details in and approaching control circle. the height and steepness of the climbs. from yesterday's interval map | ||
Saturday Feb 23 | ||
| strength (pilates) 30:00 [5] | |
| only 4 people in class today. I guess everyone else was hungover from Rendez-vous festivities last night. It was a really good class where we used the springs for roll up and the leg circles. Good for my sore hipflexors from yesterday's ski. | ||
| running warm up/down 40:00 [1] | |
| and recovery. | ||
| running intervals 20:00 [4] | |
| 4x5 w/3 rec on mill at CGC 2% 11mph
aHR 161, 165, 167, 168 mHR 169, 172, 175, 175 Despite it being a nice day outside I wanted to do these on the mill for good footing and no slipping to make sure the hamstring was okay--didn't feel it. Felt pretty good. same pace as 4 min intervals before so a small step up. More importantly I felt quite comfortable. Especially given the high HR. | ||
| map study 1:00 [0] | |
| studying some of the route choices on Route Gadget from the Sprint Camp races and also 20 min map reading on the mill | ||
Friday Feb 22 | ||
| x-c ski classic 1:00:00 [1] | |
| beautiful day with sunny skies.
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| x-c ski classic 30:00 [3] | |
| from Selwyn's did the 10k and Pierre Harvey loop as a fartlek for 45 min. wanted to give my hamstring a break from running. The skiing was totally pain free. relatively hard on the ups and of course easy downs. For the hills on PH Loop that meant that I was trying to ski up all of them instead of just walking like normal. Incredibly abrasive. Should have used a binder. I stopped halfway around for a couple of mins to apply more wax. As it was the end of the 45 was brutal as I had almost no kick left. My arms were sure tired and I suspect my hip flexors will be a bit sore from slipping. Doesn't help that I have zero upper body strength. My normally pathetic arms are even worse this year as I haven't skied nearly as much. | ||
| visualization 30 [0] | |
| rehearsal of my Sunday races at the Sprint Camp. | ||
Thursday Feb 21 | ||
| x-c ski skate 1:55:00 [1] | |
| Awesome evening. Clear skies(nice sunset), fast conditions, mild weather.
Hamstring felt fine skiing too | ||
Wednesday Feb 20 | ||
| running 15:00 [1] | |
| (injured) | ||
| easy run on trails. Hamstring was quite sore so cut it short. just want to play it safe. I don't think it is anything major. I can't feel it walking around. | ||
| stationary/road bike 15:00 [1] | |
| a bit of easy on the bike. Wanted to test if I had pain doing that. That was actually good. I have one alternative if I can't run anyway | ||
| visualization 1:00 [0] | |
| replaying my races from the weekend several times over the last couple of days | ||
Tuesday Feb 19 | ||
| Note | |
| (rest day) | ||
| still a bit blah and my hamstring is tight.
Anyway, a bit of a writeup on the camp http://dl1.yukoncollege.yk.ca/brent | ||
| C • sore skinka 4 | ||
Monday Feb 18 | ||
| Note | |
| (rest day) | ||
| fried after the weekend. hamstrings in particular are very sore | ||
| C • Tired too 2 | ||