Training Log Archive: BPIn the 7 days ending Feb 10, 2014:
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| Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||
Monday Feb 10, 2014 #
Walking 29:00 [1] 4.0 km (7:15 / km)
Early am power walk to beach, feet in sand and back. Getting used to the higher humidity.
Running (Road) 24:35 [3] 5.4 km (4:33 / km) +20m 4:28 / km
Another pleasant outing in the sun. Shirt drenched today from humidity.
Stretching 12:00 [1]
Legs with roller.
Walking 25:00 [1] 2.4 km (10:25 / km)
Twilight to the beach- I could get used to this;)
Sunday Feb 9, 2014 #
Note
So no skiing today, en route to sunny/warm FL- nice to score a congress south of the frozen north.
Running (Road) 27:48 6.0 km (4:38 / km) +20m 4:33 / km
Mid 70s, cloudy and pounding the pavement again- beats the treadmill! Steady pace and picked it up over the last mile (6:20 ish).
Walking 15:00 [1] 1.6 km (9:22 / km)
And then off to the beach to get my toes wet. Probably won't do any barefoot running this trip though.
Saturday Feb 8, 2014 #
XC ski (Skate) 56:20 13.75 km (4:06 / km) +165m 3:52 / km
Mildish flat light conditions. Could have used some fresh wax for temps (16F). Anyhow did 3k drills then 6k harder (22) then a few k cool down.
Friday Feb 7, 2014 #
Event: GVOC Sprint Camp 2014
Walking 24:00 [2] 2.5 km (9:36 / km)
Back to routine and at least a bit warme rtoday at 13F
XC ski (Classic) 38:03 [3] 7.5 km (5:04 / km) +105m 4:44 / km
Pleasant late afternoon ski with more mod temps than recent past- yes 10F is moderate these days.
Thursday Feb 6, 2014 #
Erging warm up/down 15:07 [2] 3.25 km (4:39 / km)
High cadence warm up.
Strength 1:00:00 [3]
Another superset sequence. 4 rots. x 3 sets x 10 reps x triplets.
Front squats
Jump split squats
Roll outs (20)
Dead lifts
SLrDLs on bosu
Supermans with ball
Inclined rows
Pull-ups
Push ups on bosu
Shoulder presses
Upright rows
Side planks (1min ea)
Front squats
Jump split squats
Roll outs (20)
Dead lifts
SLrDLs on bosu
Supermans with ball
Inclined rows
Pull-ups
Push ups on bosu
Shoulder presses
Upright rows
Side planks (1min ea)
Stretching 10:00 [1]
Legs with roller
Wednesday Feb 5, 2014 #
Note
Freezing rain since 3 am and continuing through morning- flight home?
Jogging warm up/down (Indoor) 15:00 [2]
Hotel gym closed because of weather, so ran on carpeted indoor mall, until I was told by security no running, then walked a bit. Distance a pure guess.
Drills warm up/down (Indoor) 10:00 [2]
A good alternative to running and no one seemed to mind, although I did throw in 5x40m wind sprints when I could.
Stretching 10:00 [1]
And a bit of stretching. All told, better than nothing.
Note
My lucky day, dream trip to Newark without traffic, flight not cancelled and a nice upgrade to boot.
Tuesday Feb 4, 2014 #
Note
Up early for flight to NJ, post snow and SBtraffic.
Spin 32:05 16.0 km (2:00 / km)
High cadence, rolling hills in hotel gym.