February 2014 Running Log

1-12 Ran every other day. Basically three workouts:
- 2M@5%: starting @1%, increaing 0.5% every 200m. Running 1600-2000m @5%, the decreasing 0.5% per 100m (though running 200 for both 1% and 0.5%)
- 5K@8%: same as above, except only running  2800-3000@8% before decreasing. 1% and 0.5% each for 300m.
- "Progressive long run". Each mile faster than 7:30 mins. Starting at 2%, increasing 1% every 200m, then after 1200m, slow down to 6.2 MPH for 0.01M X number of miles (ie. losing more time every mile). Next 200m (what's left of it) at 1% and last 200 @ 0.5%. The run ends when I fail to hit 7:30 per mile.

13 2x5K 22:30
14 Skied Spirit Mountain
15 long run
16 long ski in Hixon and on Gold course
18 skied 7 loops in Hixon + Golf course in La Crosse. Fast.
19 Long run @8%. Break at 6.2 MPH speed, increasing. Made it to 11 miles.
20 skied 3 loops in Lester (fast as hell; fun as hell)
21 2 x 2M@5% 12:21 and 12:15 (PR)
22 no skiing - trails were ungroomed (very disappointed)
23 5K@8% 22:02, 5 min break, 2M@5% 12:38