Sunday, April 6, 2014

Excercise Practice: March 30 to April 5, 2014

Sun 3/30: Boise.  13mi, 2500'.  Robie Creek Tempo.  Start at beginning of dirt.  Climb 5 miles to Adalpe Summit, fast back to truck.  Started 1 mile easy.  Then progressive tempo to summit arriving in 35mins (7min avg pace for the 2000' climb).  Few fast miles back down at 4:45 pace.  Met Brandi and went back up with her easy and back to truck.

Mon: 3/31: AM1- Brundage Skin and Ski 2x.  3100'.  Easy effort for 29 min climb splits. 

Tues: 4/1:  AM1- Brundage Skin and Ski 2x hard, 3100'.  Tempo effort first lap 25:50- 160 max hr.  Second lap was 27 min with each tenth of a mile my watch was set to beep- alternating easy and hard efforts.

AM2- Gym.  Sauna 15 mins.  Bike 30 mins.  5 mins easy, then 8 x 1min hard/ 2 mins easy.  Cranked the 8 mins very hard out of saddle on max resistance, getting HR up to 165- hard for me on a bike.  Strength, core and mobility work after.

Weds 4/2:  Brundage Skin and Ski 2x 3100'.  26:10, 30:40.  Went out hard on first lap and fizzled up high due to hard day yesterday.  Need to be more patient and ease into the workout smarter.  The problem is that there were other skiers on the hill ahead of me and I wanted to pass them.  I need to race soon.

Thurs 4/3:  Rapid River easy/long 5000', 2:30 mins,  16 miles.  Felt flat all day.  Took it easy and cut it shorter than the planned 4 hours.  Up to McCrea Cabin, then up some more to snow line.  Back easy with Brandi to J Jones Grave, then picked it up to 8 min pace last 5 miles.

Fri 4/4:  AM1- Brundage Skin and Ski 2x Easy.  3100'. Splits 29+, 30+. 
Am2- Gym.  Bike 30 mins intervals.  2 mins easy/ 2 mins hard.  Cranked hard out of saddle on the new spin bike at max tension.  Did 5 reps of 2 mins hard.  Then, did mobility and strength work, and hit the pool.  30 mins in pool.  5 mins easy, then 20 mins of 30 secs hard/ 30 secs easy.  Finish with 5 mins easy.  Went very hard.

Sat:4/5:  AM- Brundage Skin & Ski 2x, 3100'.  Easy effort.  4 inches of fresh meant brilliant and effortless skiing. 
Noon- McCall Track session with Brandi and Mo.  3 miles total.  Easy running several laps with 1 harder kilometer thrown in- 3:08.  Went home and tried to watch basketball.  Total fail.  3+ hour nap.

Totals and Recap:  51 miles, 23,000' vert.  Skiing is still good with new snow still piling up and urging me out into the dark mornings to get the freshies.  2 weeks until Robie Creek Half Marathon, but I still feel like the skiing is my best bet for training in the long term, so I will ride that gravy train until the snow fails me.  Probably stay in the pattern a while- skiing every day, doing a long run, tempo run and my faster work on the bike/pool intervals. 

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