Friday Feb 29 |
 | XC Ski 30:00 [2] | |
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| AM ski in palgrave west with pooches - found Bent's signs in the snow in Koturbash's - me thinks the neighbour??? |
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| C • Strange 2 |
| indoor spin (strength) 55:00 [3] | |
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| 15 min. wu to 75%
4 sets: 5 mins. 75%, 10 pushups, 50 squats, 20 sec. max/10 sec. easy x4.
10 min. cool down. |
| Hiking (snowshoe with poles) 40:00 [2] | |
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| PM snowshoe in the new fluffy stuff - Palgrave West again |
Thursday Feb 28 |
| Hiking 1:00:00 [2] | |
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| done in 2 30 min. bursts - stopping to pop indoors and warm my face and dog paws... |
Wednesday Feb 27 |
| road run (indoors ick...) 31:00 [3]5.3 km (5:51 / km) | |
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| yes!!!! a little run!!!!! I managed to pull off a wee run, and my back held up - a couple of wobbles, but I kept the pace easy and kept the HR below 80% just to be safe |
| road run (indoors ick...) 20:00 [2] | |
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| 10 min easy warm up, 10 min cool down to <120bpm |
| Core and Stability 25:00 [2] | |
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| brutal core and back work; think I hurt something in my lower right ab...must need strengthening!!! |
Tuesday Feb 26 |
| XC Ski 40:00 [1] | |
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| early AM ski with pooches to test he new snow - VERY sticky - Calie had a problem with the deep snow in Koturbash's so we had to turn and head home. |
| XC Ski 1:30:00 [2] | |
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| Nice PM ski in Albion with R&M - LOTS of new snow, and slightly cooler temps. made for a smoother ski, but still a little sticky - should be excellent on Wed. |
Monday Feb 25 |
| Core and Stability 20:00 [1] | |
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| back work...not having fun yet - injury is really bumming me out... |
| Hiking 1:10:00 [1] | |
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| power haul through the Palgraves - arrghhh I want to run... |
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| C • :-( 2 |
Sunday Feb 24 |
| Hiking (snowshoe with poles) 1:00:00 [2] | |
| (injured) |
| upbeat cruise around Palgrave West and wheelies - gorgeous day out there! (back is so so...) |
| Core and Stability 45:00 [1] | |
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| Hard Core plus a couple extra treats |
| yoga 20:00 [1] | |
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| good chunk of Yoga for End. Ath. |
Saturday Feb 23 |
| MTB 1:10:00 [3] | |
| (injured) |
| couldn't face a pool full o f kids today (grouch...) so I sat on the bike for a beauty sunny spin into Palgrave East, through so me double track onto Duffys down to patterson to rail trail, back to duffys down to chalet, back up duffys and tooled around some more trail. I love my bike... |
Friday Feb 22 |
| swim 55:00 [2] | |
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| 10 warm up easy
40 mins. steady free
cool down |
| Core and Stability 20:00 [1] | |
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| Hard Core abbrev. |
Thursday Feb 21 |
| Core and Stability 25:00 [2] | |
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| new moves - lots of ball/plank work |
| yoga 30:00 [1] | |
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| new flow routine - gets the job done... |
| XC Ski 55:00 [2] | |
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| finally a wee bit longer, and a wee bit more intense - skiied Palgrave East and West. Nice to get the HR up a bit. Back is holding - just... |
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| C • Woo Hoo! 2 |
Wednesday Feb 20 |
| indoor spin 45:00 [2] | |
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| while fitting the new ride |
| Hiking 50:00 [2] | |
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| with pooch in Palgrave East |
Tuesday Feb 19 |
| swim 1:00:00 [2] | |
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| 10-20-30-20-10 with 20's being pace effort, 30 steady, and 10's mix warm up cool down - feels OK, but tight in the LB and hips |
| XC Ski 40:00 [2] | |
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| happy to get out in the woods with pooch for an easy ski in palgrave east - just long enough for a start... |
Monday Feb 18 |
| Hiking (snowshoe with poles) 45:00 [2] | |
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| out with Ma in Palgrave West and the wheelies - yes, you read it right...out with Ma...this family day thing may just be a good idea ;) |
| indoor spin 30:00 [2] | |
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| warm up spin before core work - good to be on the bike again, but I can feel the lack of power |
| Core and Stability 30:00 [1] | |
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| an abbreviated and altered somewhat Hardcore - the ice pack is calling my name. |
Sunday Feb 17 |
| Orienteering (snowshoe) 3:00:00 [2] | |
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| spent the day in the rain and DEEP snow up in Horseshoe learning the ropes with Bill and Nina - finally these map shenanigans are starting to sink in - I can even use a compass; will wonders never cease! Came home to a hot bath and ice on my back - feels tight, but not TOO bad...I tried to take it easy...promise... |
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| C • Snowshoe Raid 5 |
Saturday Feb 16 |
| Note | |
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| waaaaaaa...sniff...waaaaa....
tried to get out in Glen Haffy with CNC, but after chasing down my pooch (silly me) I felt a snag in my lower back...played it safe and took said pooch for a walk down the clear road instead...ho hum... |
| Core and Stability 30:00 [1] | |
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| mostly core/ball work plus back action and physio |
Friday Feb 15 |
| swim 40:00 [2] | |
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| swim good...back still bad... |
Wednesday Feb 13 |
| Core and Stability 40:00 [1] | |
| (injured) |
| Hard Core followed by some more plank - only had to modify a little of the twists to avoid pain. I am now icing my back several times a day to help inflammation - this bites... |
Tuesday Feb 12 |
| Hiking 1:00:00 [1] | |
| (injured) |
| got out for two good slogs through pgrave east with the pooch - the snow makes my back muscles work, so this is ok therapy. Saw the physio this am, and got xray and scans done in the after noon - still much pain - doing core everyday and back exercises gently - got to 3 mins. with the plank. |
Monday Feb 11 |
| Hiking 30:00 [2] | |
| (injured) |
| headed back to the scene of yesterdays fun and games, hoping to poke through the woods a little more...got to the style, headed into the rough, and realised my back would not climb today - sighed, and headed home. |
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| C • Get Well Soon 2 |
| swim 50:00 [2]2 km (25:00 / km) | |
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| hit the pool as a consolation prize - 10, 30, 30, 10 - felt good after so long out of the water. It was OK for my back, but twisting flip turns are out of the question. |
Sunday Feb 10 |
| Orienteering 1:30:00 [2] | |
| (injured) |
| you'd think I would learn to stay off my feet at least at somepoint.
Tried out the Thomass event in Glen Haffy - lots of fun, but I felt like dead weight. Cruised cautiously around the first 5 checkpoints, and then headed home - had to rest the back - I think I have done something very wrong, and I finally have to bow out and learn to heal. This is hard - sux really...buut rest now; better for later - Leanimal; thanks so much for putting on a great course - I will try the rest when I can move faster! Until then, I will be calling for an appointment!!!!!! :) |
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| C • I work for Brownies 2 |
Saturday Feb 9 |
| XC Ski 1:30:00 [2] | |
| (injured) |
| too much new snow and cabin fever - got out for an easy, slow ski in the palgraves and wheelies - back is getting worse; by the PM I could not sit, nor sleep - eek. |
Friday Feb 8 |
| Note | |
| (injured) |
| nursing the back - working 8 hrs. on the feet is not really helping - had a couple brief dog walks to loosen me up? not good...physio in full swing - will seek out chiropractics this week. Booked a scan and xray for Tues. |
Thursday Feb 7 |
| Hiking (snowshoe with poles) 1:15:00 [2] | |
| (injured) |
| my god there is alot of snow...alot of snow. I was too late getting home from work to meet the 7:00 group at albion so I strapped on the shoes and grabbed my poles instead - this was a very heavy and extremely gorgeous trek through the Palgraves at night with 3 pooches. HEAVY going - Sunday will be DEEP!!!! Saw Dunc and Soo's cars at the gate - good night for a ski... |
Wednesday Feb 6 |
| road run warm up/down 25:00 [2] | |
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| warm up and down for 10K tt |
| road run 51:00 [3] | |
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| 10 K at 10 bpm below 5K tt pace - felt pretty good throughout despite the back pain...Joe Canada appeared on the ipod and made me laugh sooooo hard; I had forgotten how funny this is! |
| Orienteering 45:00 [2] | |
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| met with the wed. pm guys for some Albion training - I sucked out and bailed early due to headache, cold, snow, princess mood extreme...did a little run on he way ack to the car just to redeem myself...I suck...
Note: I have been on a detox for the last 3 weeks, and totally off wheat, sugar, dairy etc...today, just before tonight's outing, I broke down and had some dark chocolate with coffee beans in it - within the hour I had vertigo, blind spots, and then the migrane hit. I have read that dark chocolate can trigger migranes - could it be that my system has resensitised and I am now allergic to chocolate??!!@#$ NOOOOOOO....anyhoo, several hours later, it is still with me. This will not do - NEVER give up chocolate; it does no good for anyone... |
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| C • Tragedy strikes! 4 |
Tuesday Feb 5 |
| indoor spin 30:00 [3] | |
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| Bike Tabata 4 mins... |
| cardio weight circuit 45:00 [2] | |
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| 10 min spin up
20 mins. max sets of 2min. skip; 10 shoulder press, 10 tricept kickbacks, 15 squats - got in 6.5 rounds
5 mins core on the ball
2 mins. plank.
Spin out remainder. |
Monday Feb 4 |
| Trail run 45:00 [2] | |
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| easy run through Pgrave East - packing snow makes for good running n the trails - tonight's rain wil change that.
Physio tomorrow to deal with a nagging reoccuring back problem...sigh... |
Sunday Feb 3 |
| yoga 25:00 [1] | |
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| namaste 2 - lots of warrior..good AM stretch |
| Hiking (Snowshoe with poles) 50:00 [2] | |
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| beating down the singletrack in palgrave - many, many trees down on salty, and I found the deer hideaway..they were not pleased. |
| XC Ski 1:50:00 [2] | |
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| heavy sticky and hard going, but incredibly post card pretty out there - too bad it will melt in a couple days :( |
Saturday Feb 2 |
| road run (indoor - speed) 1:25:00 [3] | |
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| decided to hit the wellness for this workout cuz. the roads are so snowy - wanted a flat course too. It takes me sooo long to get my s$%t together when I am in a gym full of people! To start, I couldnt settle on the perfect treadmill, so I wandered around talking to myself for a bit. Then I had to figure out how to turn it on - they are new since I have last been in years ago...then I couldnt figure out where to put the ipod, and kept pulling it out of its slot...then I noticed the machine was in Imperial, and my math is soooooo bad that I had to try to adjust. So, needless to say, I managed to pull of a good long run - 20 min. warm up to 85%, then 4x 1Km (I hope...) at just over 5K TT pace, 45 min. cool down at 78% ending at 120bpm...please dont make me run indoors again. |
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| C • What where you thinking? 2 |
| yoga 25:00 [1] | |
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| namaste 1 after the run - need more... |
Friday Feb 1 |
| cardio weight circuit (spin strength) 50:00 [3] | |
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| 20 min spin up
4 min. bike Tabata
5 sets for time of 20 squats, 20 crunches w/ 8# at chest, 15 walking lunges per leg, 10 chinups.
15 min. spin out. |
| XC Ski 1:15:00 [2] | |
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| fun ski in sticky, heavy new snow through Pgrave east - still snowing!!!!!! |