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Training Log Archive: lilypad

In the 7 days ending Jan 18, 2009:

activity # timemileskm+m
  Expresso bike4 1:55:51 28.66(4:03) 46.12(2:31)
  XC Skiing1 1:50:05 4.35(25:19) 7.0(15:44)14c
  Yoga1 1:00:00
  Kettle Bells1 1:00:00
  Body Pump1 1:00:00
  Elliptical1 20:00 0.66(30:18) 1.06(18:50)
  Walking1 15:00 1.0(15:00) 1.61(9:19)
  Total6 7:20:56 34.67 55.814c
averages - sleep:7.3

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Sunday Jan 18, 2009 #

XC Skiing race (Mendon Ski-O Yellow) 1:08:20 [4] *** 4.5 km (15:11 / km)

My inaugural Ski-O! Yes, I can!! I finally practiced enough skiing to feel confident enough to do a ski-O. In the past I was always happy when there was no snow and ski-o had to be done on foot. I intended to do a White course, but decided I was up to doing the Yellow. I had so much fun I went back out on the White. The conditions were perfect and I only had one major fall. I did remove the skiis for one slippery, steep uphill climb and took one steep downhill sitting on the skiis. It really would have been easier to just take the hill and fall at the bottom. (or not??) I spent some time on the White helping another skier, but I would hope someone would help me if I needed it.

I learned right away that it's tricky to manage ski poles, punch cards, gloves, and controls while staying upright. But I had a wonderful time and now a new door has opened for me. Looking forward to Webster Park.

XC Skiing race (Mendon Ski-O White) 41:45 [4] *** 2.5 km (16:42 / km)

Saturday Jan 17, 2009 #

Expresso bike (Coastal Run) 13:15 [4] 3.37 mi (3:56 / mi)

Expresso bike (Alpine Splash) 12:36 [5] 2.93 mi (4:18 / mi)
ahr:152 max:164

Expresso bike (Proving Grounds) 10:00 [2] 2.54 mi (3:56 / mi)
ahr:137 max:153

I went to the JCC intending to swim for the first time in a long time. When I arrived at the pool I was told they were closing early tonight for an event for kids. Sigh. So I decided that I would spend a quiet Saturday evening on the Expresso bike...not the same as swimming, but at least I would get some activity in. I did a couple of laps, and nothing makes me sweat like that bike. Then I "cooled down" with a slow dragon chase. On the laps I beat my best times by 1:20 and 15 seconds. I think I used power assist the last time I biked the lap I beat by 15 seconds, which would mean I improved my time a lot. Ten minute dragon score was 18166.

I'm pretty determined to do my first ski-O tomorrow...

Friday Jan 16, 2009 #

Expresso bike (Proving Grounds) 30:00 [4] 6.8 mi (4:25 / mi)
ahr:121 max:200

30 full minutes chasing dragons! A high score of 63952. Then some time on the track, just a brisk walk rather than jogging, for a mile to round out the workout. I stretched on the stretching machine outside the track. The bike still showed a MHR of 200. Maybe it IS correct. ?. 5 degrees outside, or less. Maybe we won't go skiing in the morning after all.

Walking (JCC track) 15:00 [3] 1.0 mi (15:00 / mi)

Thursday Jan 15, 2009 #

Kettle Bells 1:00:00 [4]

Expresso bike (Proving Grounds) 25:00 [3] 6.7 mi (3:44 / mi)
ahr:113 max:188 slept:7.5

Expresso bike (Proving Grounds) 5:00 [3] 1.6 mi (3:07 / mi)
ahr:128 max:137


My third kettle bell class tonight. First I did two runs on the Expresso bike, 5 minutes (12806) and 25 minutes (55678). I don't really believe my heart rate of 188. Either the bikes are off or they're picking up someone else's monitor. I did feel a litttle tired on the bike tonight and didn't have my full energy. Kettlebells was a lot of work but felt great afterward.

Wednesday Jan 14, 2009 #

Expresso bike (Proving Grounds) 20:00 [3] 4.72 mi (4:14 / mi)
ahr:123 slept:7.0

Yoga 1:00:00 [1]

Elliptical 20:00 [2] 0.66 mi (30:18 / mi)


I cut my low intensity cardio hour a little short tonight because I took the yoga class. I can definitely say that my strength training helped with the yoga. I took it easy on the dragons tonight...a 20 minute score of 49243. The man on the bike next to me thought his bike was picking up someone else's heart rate monitor. My max heart rate read 232, so I know something was wrong. It was really busy at the gym tonight.

Tuesday Jan 13, 2009 #


No workout today....rheumatologist appointment and weaving class. My bloodwork numbers look great. The doctor was impressed with my workout schedule and my joints.

Monday Jan 12, 2009 #

Body Pump 1:00:00 [3]

I got myself up for the 6 am body pump class today. It was a good class and I enjoyed it, except for being late for work. Massage later this afternoon was perfect. It's worth getting to the gym by 5:50am if I get a massage later in the day. : )

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