Training Log Archive: C-BassIn the 7 days ending Feb 11, 2017:
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Saturday Feb 11, 2017 #
Back Country skiing 5:00:00 [3] 18.5 km (16:13 / km) +1550m 11:26 / km
Lovely backcountry day with Mike, VJ, Atsuko, Bart and I at the Furry knob.
Friday Feb 10, 2017 #
Crossfit 55:00 [3]
Warm up:
100 m row, 5 hip flex, 5 snake walk x 3
WOD: 10 burpes, 20 pull ups, 30 squats, 50 lunges x 4
Abbalicious: 4 mins tabatas: 20 s on, 10 s rest - dead bug, then sit ups, then plank
100 m row, 5 hip flex, 5 snake walk x 3
WOD: 10 burpes, 20 pull ups, 30 squats, 50 lunges x 4
Abbalicious: 4 mins tabatas: 20 s on, 10 s rest - dead bug, then sit ups, then plank
Wednesday Feb 8, 2017 #
Back Country skiing 30:00 [3] +800m
Just one of those days. Called in a 2:00 am and home at 4:30 am last night for a delivery. Beautiful baby boy but getting up at 6:30 am to ski was out. Left the house at 9 and headed out to Macpherson. Have new boots so was a day to try them out. The walk mode kept catching 5 mins out of the parking lot and i would get almost stuck in ski mode and then be able to push through it. Played around with the boot and thought it was fixed but then the opposite boot started acting up. So back home we went to get my old boots and adjust my skis. Ah another one of my boot sagas...
Back out again. Choose to ski the run far left of the fingers. The uptrack Bart had to set was absolutely heinous. I'm sure his worst uptrack of the year. There were a lot of F bombs from him. Atsuko was second and kept slipping everywhere. At the top we choose to ski the chute after having battled our way up. Unfortunately as we skied down it turned out that someone had set an uptrack up the damn chute.
Bart thought we should skin back up to leave with a better taste in our mouths. But i requested we pull the plug and just go home. Snow was so deep it was very hard to ski.
Back out again. Choose to ski the run far left of the fingers. The uptrack Bart had to set was absolutely heinous. I'm sure his worst uptrack of the year. There were a lot of F bombs from him. Atsuko was second and kept slipping everywhere. At the top we choose to ski the chute after having battled our way up. Unfortunately as we skied down it turned out that someone had set an uptrack up the damn chute.
Bart thought we should skin back up to leave with a better taste in our mouths. But i requested we pull the plug and just go home. Snow was so deep it was very hard to ski.
Tuesday Feb 7, 2017 #
Strength Training 15:00 [3]
Swim 1:15:00 [3]
Hardest workout in a long time, really perhaps ever.
2 x 300 m (100 m swim, 100 m kick, 100 m pull)
5 x 100 m (dr/sw)
4 x 50 m ascend within
3 x 100 m descend 1->3
Wore fins the full time and was out of my league
100 m all out
2 x 100 m 1:35
3 x 100 m 1:40
4 x 100 m 1:45
3 x 100 m 1:40
2 x 100 m 1:35
100 m
2 x 300 m (100 m swim, 100 m kick, 100 m pull)
5 x 100 m (dr/sw)
4 x 50 m ascend within
3 x 100 m descend 1->3
Wore fins the full time and was out of my league
100 m all out
2 x 100 m 1:35
3 x 100 m 1:40
4 x 100 m 1:45
3 x 100 m 1:40
2 x 100 m 1:35
100 m
Monday Feb 6, 2017 #
Crossfit 55:00 [3]
Warmup: 200 m row, 10 push ups x 2
Skils: front squat (12.5 lbs on each side), squat cleans (10 lbs)
WOD:
10 min ladder: front squat, pull up (managed a few without assistance today)
Got to 7 rounds plus 3 front squats
3 mins off
10 min ladder: squat cleans, push ups
Got to 8 rounds plus 3 squat cleans
Skils: front squat (12.5 lbs on each side), squat cleans (10 lbs)
WOD:
10 min ladder: front squat, pull up (managed a few without assistance today)
Got to 7 rounds plus 3 front squats
3 mins off
10 min ladder: squat cleans, push ups
Got to 8 rounds plus 3 squat cleans
Sunday Feb 5, 2017 #
Cross Country skiing 2:30:00 [3]
Up to Alder point and back.