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Training Log Archive: endlesswinter

In the 30 days ending Nov 30, 2009:

activity # timemileskm+m
  skiing2 9:00:00 6.0 9.66 1417
  running9 6:02:00 6.67 10.73 457
  cycling3 2:30:00 17.0 27.36
  strength5 40:00
  Total14 18:12:00 29.67 47.75 1874

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Wednesday Nov 25, 2009 #

running (Indoor) 1:00:00 [3] 6.67 mi (9:00 / mi)

Tuesday Nov 24, 2009 #

running (tabata sprints) 20:00 [4]
max:188

didn't manage to capture my average heart rate but I think I found my max heart rate.

btw- Monday got all F**d up so I didn't get to work out. I plan to do a run on Turkey day anyway.

strength (leg blasters) 5:00 [3]

3 sets of 10 reps. Pretty hard but doable this time.

Sunday Nov 22, 2009 #

running (Road) 55:00 [2]
ahr:144

Saturday Nov 21, 2009 #

skiing (inbounds) 4:00:00 [3] +305m

lift served skiing w/ 2 hikes up to Silver King totalling 1,000 feet of climbing at 6K elevation

Friday Nov 20, 2009 #

running (stairmill) 35:00 [3]
ahr:144

couldn't get myself to do poo poo in the cold dark rain so did stair mill instead

running (indoor) 30:00 [3]
ahr:136

ran on treadmill for 30 mins for the 'down' part of chirico

strength 5:00 [2]

did 3 sets WYLIT (10 reps each) and 3 sets of one legged balance (1 min/leg)

Thursday Nov 19, 2009 #

cycling (indoor) 30:00 [3]

5 min warm up, then 5 min increments @ 140bpm, 145, 150, 155, cooldown.

strength (ATW) 5:00 [3]

tried to do from memory and sort of messed it up -- but in concept I went around the world, 20 reps per excercise, and it was hard.

Tuesday Nov 17, 2009 #

cycling (indoor) 1:00:00 [3] 17.0 mi (3:32 / mi)
ahr:138

15-20 secs of all out sprinting every 15 mins

Monday Nov 16, 2009 #

running intervals (tabata sprints) 15:00 [4]

stumbled thru these on the treadmill, but figured it out after a few rounds. the actual sprinting part only takes 5 mins if you are doing 8 sets of 30 secs per.

strength (leg blasters) 10:00 [4]

3 sets, terribly done. couldn't really complete sets of 20 on sets 2 & 3 -- had to break up even more. no way I can do power conditioning tomorrow.

Sunday Nov 15, 2009 #

running (indoor) 48:00 [2]
ahr:121

found the chest strap to a heart rate monitor and used it on the treadmill to stay @ 120 bpm. turns out to about 4-4.5 mph w/ no incline.

Saturday Nov 14, 2009 #

skiing (backcountry) 5:00:00 [3] 6.0 mi (50:00 / mi) +1112m 31:44 / mi

Friday Nov 13, 2009 #

running (stairmaster) 25:00 [3]

needed a few more minutes of warm up before starting -- schedule got hectic on thursday so did this 1st thing Friday instead.

WYLIT are cool.

Wednesday Nov 11, 2009 #

strength 15:00 [2]

4 mins to do the 50s workout. 2 consecutive rounds of 25 counts per excerise. also did the balance drills -- surprisingly it was harder than I thought.

running warm up/down (indoor) 20:00 [2]

wanted to see what it was like to keep heart rate @ or below 130. turns out it's 4.5 mph on the treadmill w/ no incline. barely a workout, barely jogging --seemed very strange to do...

Tuesday Nov 10, 2009 #

cycling intervals (indoor) 1:00:00 [3]

spin class. Just a touch below what I'd normally do in spin class (intensity wise) definitely not a rest day or active recovery. a little sore, not too bad though.

Monday Nov 9, 2009 #

running hills (trail) 54:00 [4] +457m

baseline: 30 mins 42 seconds from trail gate to weather pole at the top. Painful, walk/run combination. 23 minute descent but wasn't pushing b/c it was wet and my legs were tired.

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