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Training Log Archive: JenMac

In the 31 days ending Jan 31, 2019:

activity	#	time	miles		km		+m
run	9	6:30:10	39.85	(9:47)	64.13	(6:05)	96
skiing	4	6:05:46	28.33	(12:55)	45.6	(8:01)	1102
muscle strengthing	6	5:20:45
cross-country skiing	3	3:03:00	18.11	(10:06)	29.14	(6:17)	385
Indoor cardio	3	2:07:10	6.38		10.27
walk	1	1:59:18	5.59	(21:20)	9.0	(13:15)	263
core stuff	15	1:53:17
soccer	2	1:20:00
biking	1	43:35	5.54	(7:52)	8.91	(4:53)	47
Total	26	29:03:01	103.8		167.05		1893
[1-5]	24	26:55:40

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Wednesday Jan 30, 2019 #

run 41:12 [1] 5.13 km (8:02 / km) +27m 7:50 / km
ahr:144 max:173

Just needed an easy jog to work out all the soreness from the previous days.

core stuff 5:00 [0]

5 minute planks

Tuesday Jan 29, 2019 #

muscle strengthing 1:00:00 [3]

Leg day!!!! Man am I sore and all the stretching in the words isn't helping.

cross-country skiing 1:21:17 [1] 11.11 km (7:19 / km) +137m 6:53 / km
ahr:108 max:170

20 minute warm one pole one skate for 5 minutes then switch sides and the last 10 minutes was regular one skate. Speed work was next, 5x 10-sec sprint with a minute rest. Then we did a chain sprint, once you got to the back you had to sprint to the front and you had to sprint 5 times.

Monday Jan 28, 2019 #

core stuff 10:05 [0]

good old 5 minute plank and then 5 different core exercises for a minute each

soccer 40:00 [3]

Sunday Jan 27, 2019 #

skiing 2:00:00 [1] 13.0 km (9:14 / km) +575m 7:34 / km
ahr:131 max:172

Finally got to celebrate the birthday with a ski tour up to the ice caves. You don't really notice you have been climbing until the end when you look back and see how high you are.

Saturday Jan 26, 2019 #

cross-country skiing 18:58 [1] 3.16 km (6:00 / km) +53m 5:32 / km
ahr:106 max:168

Ski out to the hut to sling hot chocolate all day

cross-country skiing 13:32 [1] 3.16 km (4:17 / km) +21m 4:09 / km
ahr:103 max:136

and ski back at the end of the day

Friday Jan 25, 2019 #

core stuff 15:00 [0]

Thursday Jan 24, 2019 #

muscle strengthing 56:00 [3]

Wednesday Jan 23, 2019 #

run intervals 34:14 [3] 5.6 km (6:07 / km)
ahr:148 max:172

5x 2 minutes with a minutes rest. This morning was definitely hard, the first 2 didn't feel too bad but I lost all my energy after that and felt like I had no energy in the tank to push.

core stuff 5:00 [0]

5 minute plank

biking 43:35 [1] 8.91 km (4:53 / km) +47m 4:46 / km
ahr:131 max:156

Tuesday Jan 22, 2019 #

muscle strengthing 58:27 [3]

skiing 1:16:32 [3] 9.5 km (8:03 / km) +120m 7:35 / km
ahr:97 max:142

Green Squad training tonight involved a lot of double poling and skiing without poles.

Monday Jan 21, 2019 #

soccer 40:00 [3]

Okay, I am going to say I'm healed now.

Sunday Jan 20, 2019 #

skiing 1:36:12 [1] 11.2 km (8:35 / km) +223m 7:49 / km
ahr:144 max:177 (injured) (sick)

Was going for a little ski but ended up on an adventure. Skiing down fat bike tracks can be a little nerve-racking and having to step over logs can slow down your moment.

Friday Jan 18, 2019 #

run 25:59 [1] 4.1 km (6:20 / km) +21m 6:11 / km
ahr:157 max:177 (injured) (sick)

Still feeling wiped but had to drop the truck off at the mechanic and ran back

run 26:32 [2] 5.0 km (5:18 / km) +5m 5:17 / km
ahr:160 max:173 (injured) (sick)

Went and picked up the truck, was feeling a lot better but not 100%

Thursday Jan 17, 2019 #

muscle strengthing 59:26 [3]

skiing 1:13:02 [1] 11.9 km (6:08 / km) +184m 5:42 / km
ahr:150 max:210 (sick)

Well, I sadly got a chest cold from the trip but I think I sweated it out tonight.

Wednesday Jan 16, 2019 #

run 32:04 [1] 5.0 km (6:25 / km)
ahr:138 max:163 (injured)

Was definitely feeling sorry from all the running but want to get a run in before hopping on the plane. The knee is getting better but not 100% yet.

core stuff 12:36 [0]

Last 5-minute plank!!! I completed my goal to do the plank each day I was gone.

Tuesday Jan 15, 2019 #

run 1:19:50 [1] 13.3 km (6:00 / km) +32m 5:56 / km
ahr:149 max:176 (injured)

I wanted to see how I would do on a long run. After a while, the bruise shaking started to be really annoying and painful.

core stuff 5:00 [0]

And let's not forget that 5-minute plank

Monday Jan 14, 2019 #

run warm up/down 8:16 [0] 1.2 km (6:53 / km)
ahr:128 max:138 (injured)

decided to run instead and do some strength training to give the knee a rest from pavement pounding.

muscle strengthing 26:52 [3]
ahr:91 max:132

5X 1 minute with 10-sec rest, 4 cycles. Had 3 leg exercises and 2 arm exercises.

run warm up/down 5:48 [0] 0.8 km (7:15 / km)
ahr:135 max:163 (injured)

core stuff 13:36 [0]

5-minute plank and other core exercises.

Sunday Jan 13, 2019 #

run 39:08 [3] 6.2 km (6:19 / km) +11m 6:15 / km
ahr:152 max:179 (injured)

went for a nice easy jog with a friend tonight.

core stuff 5:00 [0]

5 minute plank

Saturday Jan 12, 2019 #

core stuff 5:00 [0]

5 minute plank

run 37:00 [3] 6.8 km (5:26 / km)
ahr:150 max:181 (injured)

5x2 minutes with a minute rest. The rest is warm up and cool down.

Knee was a little sore this morning so I didn't go as long as I wanted to.

Friday Jan 11, 2019 #

run 1:00:07 [1] 11.0 km (5:28 / km)
ahr:157 max:178 (injured)

So this was my first time running since the injury and it felt good to run again, I definitely went too long but was too excited to be running again. I could feel the pain in my knee but it wasn't to bad.

core stuff 5:00 [0]

5 minute plank

Thursday Jan 10, 2019 #

Indoor cardio 1:00:29 [1] 6.56 km (9:13 / km)
ahr:135 max:179 (injured) (sick)

Needed to work out the cold that is clinging on. The knee felt pretty good this morning, was only throbbing a little after the workout.

core stuff 5:00 [0]

5 minute plank

C • how on earth does one do a ... 2

Wednesday Jan 9, 2019 #

core stuff 5:00 [0]

5 minute plank

Indoor cardio 35:14 [1] 3.71 km (9:30 / km)
ahr:136 max:156 (injured) (sick)

The knee was hurting this morning so I skipped the morning workout and instead did an easy one after dinner. The knee was feeling better but not 100%

Tuesday Jan 8, 2019 #

core stuff 5:00 [0]

5 minute core challenge

Indoor cardio 31:27 [1]
ahr:127 max:151 (injured) (sick)

Knee still isn't up to running and all the bikes were taken so to the elliptical instead. Didn't feel to bad during the workout but my knee was throbbing after.

Monday Jan 7, 2019 #

core stuff 5:00 [0]

5 minute plank

Saturday Jan 5, 2019 #

cross-country skiing 1:09:13 [1] 11.71 km (5:55 / km) +174m 5:30 / km
ahr:148 max:217 (injured)

Today was the first bad I didn't have sharp pain when I was standing so I decided to try skiing and I'm glad I got out. Felt good to move and sweat again. The knee hurt when I had to heriboning up some hills but otherwise felt good.

Thursday Jan 3, 2019 #

core stuff 12:00 [0]

walk 1:59:18 [1] 9.0 km (13:15 / km) +263m 11:34 / km
ahr:123 max:165 (injured)

This was my first form of exercise since my knee injury on Sunday. I could definitely feel every flex at the beginning of the walk but then only started to notice the pain when going downhill. Hopefully, it heals soon!

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