Training Log Archive: xcsnowskier14In the 7 days ending Jul 11, 2010:
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Sunday Jul 11, 2010 #
Note
(rest day)
Rest day today. Work from 11-5 again, so lots of hours this week. Next week will be my second Max VO2 block so it will be another tough one.
Saturday Jul 10, 2010 #
7 AM
Roller Skiing 1:30:00 [1] 18.0 km (5:00 / km)
Easy roller ski in the morning before work. Had to leave at about 6:45 in order to make it back in time for shower/breakfast. Work all day then another run in the afternoon with Waylon.
C • DAD 2
5 PM
MTB 30:00 [1] 7.0 km (4:17 / km)
Biked the long way home from work. Went through some of the single track trails at Scholastica because it was such a nice day out!
6 PM
Running 1:00:00 [1] 10.0 km (6:00 / km)
Easy run at Hartley. "Found" a couple new signs to put up on the wall!
Friday Jul 9, 2010 #
7 AM
Roller Skiing 2:30:00 [1] 35.0 km (4:17 / km)
ahr:130
Nice and easy ski with Superior Performance. Went Strand to lester river road to rubesch to some random road, down to old 61 back up lester river road and then strand. Fun ski at a conversation pace.
2 PM
Strength (Supplemental) 1:00:00 [1] 6.0 km (10:00 / km)
Including a 15 min warm-up and 10 min cool-down. Roller board, box jumps, abs, single sticks, skater jumps. Wallis was there so I ended up having a partner while doing the workout :) Felt short and easy, but definitely felt good. This really was needed.
7 PM
MTB 15:00 [1] 3.0 km (5:00 / km)
Bike home from work.
Thursday Jul 8, 2010 #
7 AM
Roller Skiing (ANT Intervals) 1:15:00 10.0 km (7:30 / km)
Again a skate ski in the morning with Superior Performance. About a fifteen minute warm-up, then 5 x 4 min @ ANT. About 3 1/2 min rest inbetween. I was feeling very tired during the entire workout. I need to take a nap today, and try to get to bed a little bit earlier.
4 PM
MTB 1:00:00 [1] 10.0 km (6:00 / km)
Afternoon ride at Hartley. Things are drying up really nicely, only one muddy spot that is difficult to avoid, otherwise everything is rideable! Finally...
Wednesday Jul 7, 2010 #
7 AM
Roller Skiing 1:45:00 [1] 27.0 km (3:53 / km)
Long skate roller ski with Superior Performance. :45 at lvl 1 and 1:00 at lvl 2 with 5 x 5 minute no poles. First :45 was really easy, probably not even in zone. Last hour I needed to go out on my own to be where I needed to be. Probably finished about 5-6 minutes ahead of every one else. Nice workout.
5 PM
MTB 1:30:00 [1] 15.0 km (6:00 / km)
Really easy bike ride at hartley. A lot of it was muddy and had to get off the bike to avoid too much damage to the trails, but it was still a fun ride. Very tired physically from work/training/school. Need to get to bed early tonight to get a little more rest.
Tuesday Jul 6, 2010 #
7 AM
Ski Walk (ANT Intervals) 1:30:00 10.0 km (9:00 / km)
(injured)
8 x 3 minute ski walk with no poles at spirit. About a 15 minute warm-up which included running over to the new alpine coaster which looks sweet! I could feel my shin, but it was nothing that hampered the workout. Afterwards did about a 10 minute cool down with 5 55 5's
1 PM
Roller Skiing (D.P.) 1:00:00 [1] 13.0 km (4:37 / km)
(injured)
Went for an easy 1 hr DP with John and Ryan. Started at the first beach entry point and went down lakewalk until London Road. On the way back we stopped at Duluth Pack so that John could give Marian a nice sweaty hug! lol Afterwards we went down to park point at the beach house and chilled out there for about an hour and a half before I had to head to work.
7 PM
MTB 15:00 [3] 3.0 km (5:00 / km)
(injured)
Bike home from the hut. Came home faster than normal to make sure that I beat the pizza guy ;)
Monday Jul 5, 2010 #
Note
(injured) (rest day)
One last day off to make sure that my shin is better. Work from 11-7.
7 PM
MTB 15:00 [2] 3.0 km (5:00 / km)
(injured) (rest day)
bike home from work