Training Log Archive: ClaireThompsonIn the 7 days ending Feb 17, 2019:
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Sunday Feb 17, 2019 #
XC Skiing 2:51:00 [3] 13.1 mi (13:03 / mi) +479m 11:43 / mi
Beauty XC ski Bragg Creek. Allenbill to Iron Springs sucked ... deep snow, no track, supper sloppy. After that track was gorgeous.
Saturday Feb 16, 2019 #
Run (Treadmill ) 1:10:00 [3] 10.0 mi (7:00 / mi)
Long, strong ... slightly faster than comfortable
1-mile warm-up upto 6.4
3-mile 7.0, 2-m 7.2, 2-m 7.4, 1-m 7.0
(Achilles started to ache at end)
1-mile walk/run ez
1-mile warm-up upto 6.4
3-mile 7.0, 2-m 7.2, 2-m 7.4, 1-m 7.0
(Achilles started to ache at end)
1-mile walk/run ez
Friday Feb 15, 2019 #
Run (Treadmill ) 56:00 [3] 8.0 mi (7:00 / mi)
1-m warm-up
3-m 7.0, 4-m 7.2 felt good
3-m 7.0, 4-m 7.2 felt good
Weights 1:00:00 [3]
Legs - squats etc
Core
Core
Wednesday Feb 13, 2019 #
Weights 1:00:00 [3]
structural endurance: core engaged and back straight!
Warm up routine:
Bird dogs 2x10
Wall Squats 2x10
Band pull aparts 2x10
Workout:
3x 60sec farmer's carry w/ weight @ RPE 5-6 - (45lb plates/side)
3x 60sec waiter carries w/ plates or dumbbell @ RPE 5-6 - (20lb dumbbell. circulation in shoulders is SOOOO bad!!)
3x15 seated overhead barbell press @ RPE 5-6 - (45lb bar. Tried 55lbs - too much on weak rotator cuff).
3x15 staggered stance deadlift @ RPE 4-5 - (75lbs bar. Damn hammy’s are tight!)
3x15 front rack reverse lunges @ RPE 4-5 - (45lb bar)
Core finisher, finish with 2x10 rounds of:
10sec's contracting glutes/ core HARD in a prone plank position, 5 sec's relaxing/ off. This is called a McGill plank and challenges the, you guessed it, structural muscles to hold the spine straight! So no lower back dipping :) "
Warm up routine:
Bird dogs 2x10
Wall Squats 2x10
Band pull aparts 2x10
Workout:
3x 60sec farmer's carry w/ weight @ RPE 5-6 - (45lb plates/side)
3x 60sec waiter carries w/ plates or dumbbell @ RPE 5-6 - (20lb dumbbell. circulation in shoulders is SOOOO bad!!)
3x15 seated overhead barbell press @ RPE 5-6 - (45lb bar. Tried 55lbs - too much on weak rotator cuff).
3x15 staggered stance deadlift @ RPE 4-5 - (75lbs bar. Damn hammy’s are tight!)
3x15 front rack reverse lunges @ RPE 4-5 - (45lb bar)
Core finisher, finish with 2x10 rounds of:
10sec's contracting glutes/ core HARD in a prone plank position, 5 sec's relaxing/ off. This is called a McGill plank and challenges the, you guessed it, structural muscles to hold the spine straight! So no lower back dipping :) "
Run (Treadmill ) 1:00:00 [3] 5.9 mi (10:10 / mi) +300m 8:47 / mi
Warm-up:
15min's warm up + active stretches
4x 100m strides @ 1mi race pace
Workout:
*treadmill at 15% incline, 5.8mph*
2x90 seconds @ RPE 9-10
4x60 seconds @ RPE 9-10
8x30 seconds @ RPE 9-10
Use descent for recovery.
Cool down: 15 minutes easy (RPE 4-5)
15min's warm up + active stretches
4x 100m strides @ 1mi race pace
Workout:
*treadmill at 15% incline, 5.8mph*
2x90 seconds @ RPE 9-10
4x60 seconds @ RPE 9-10
8x30 seconds @ RPE 9-10
Use descent for recovery.
Cool down: 15 minutes easy (RPE 4-5)
Downhill Skiing 5:00:00 [3]
Lake Louise baby!!!
Run (Treadmill) 1:05:00 [3] 6.5 mi (10:00 / mi)
2x20 side band walk, 2x20 probe hip extensions
2mile easy warm-up upto 6.4
3mile strong/fast at 8mph (had to focus but was good)
(HR finished at 168, dropped to 127 in 60sec)
0.5mile easy run, 0.5 at 8.5, 0.5 easy
2mile easy warm-up upto 6.4
3mile strong/fast at 8mph (had to focus but was good)
(HR finished at 168, dropped to 127 in 60sec)
0.5mile easy run, 0.5 at 8.5, 0.5 easy
Tuesday Feb 12, 2019 #
Swimming 1:05:00 [3] 2.3 km (28:16 / km)
Swim + dry land
Monday Feb 11, 2019 #
Stretching 30:00 [3]
Beautiful easy stretching