Training Archive: CrashIn the 31 days ending 2008-01-31:
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| T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | |||||||||||||||||||||||||||||||||||||||||||||
Thursday Jan 31 | ||
| road run warm up/down 40:00 [2] | |
| warm up/down | ||
| road run 54:00 [4] | |
| 10K tempo-ish run - working 10bpm belo the 5K TT pace from the other day...chose a hilly route and it was very cold so I'll cut myself some slack that this wasn't quite as fast as I had hoped... | ||
Wednesday Jan 30 | ||
| indoor spin 30:00 [3] | |
| Bike Tabata workout | ||
| Hiking (Pole Hike) 1:10:00 [2] | |
| pgrave east with 3 pooches ...whew! Cooold and blowy and icy - we need snow again... | ||
Tuesday Jan 29 | ||
| indoor spin (fact test) 1:30:00 [4] | |
| well - I have a bruised finger and sore legs...very interesting test though, and it's good to see how I can start to improve, and where!! | ||
| C • Tell us more! 5 | ||
Monday Jan 28 | ||
| Skiing - alpine 2:00:00 [2] | |
| spent a day up at Blue in the sunshine..warm and sunny - no rain as was predicted... | ||
| C • Must have been a good day a... 1 | ||
Sunday Jan 27 | ||
| indoor spin (Tabata) 30:00 [3] | |
| 20 min wu
8x 20 secs max 10 secs off cool down Getting ready for FaCT testing on tues, so left this at 30 mins... | ||
| XC Ski 2:30:00 [2] | |
| easy ski around Mono Cliffs - including some bushwacking, and skiis off rock climbing (?) Good group out - pretty slow snow though. | ||
Saturday Jan 26 | ||
| road run warm up/down (speed) 55:00 [2] | |
| the warm up cool down phase of my TT. Ran to humberstation to find dry road, and home after the TT -lots of people out running today! | ||
| road run (TT speed) 25:00 [4] | |
| 5K time trial - not an ideal location - road was too hilly and cold and I should not have been a cheapskate and should have paid the $10 to drop in at the wellness and then I would not be so disappointed with my performance and could be feeling like a superstar right now...but seriously, it went OK despite having to do loops on the flat section, and often being squeezed to the snowy shoulder to avoid traffic. Must improve on this... | ||
| XC Ski 1:00:00 [2] | |
| nice recovery ski with Skye in pgrave west, koturbash's and wheelies - much wild life action in there, and Skye found some exciting trail to follow - including one that she just had to roll in - VERY large paw prints (??) meow... | ||
| C • Paw Prints 2 | ||
Friday Jan 25 | ||
| Skiing - alpine 2:00:00 [2] | |
| Robie Burns celebration at Caledon - fast hard pack made for many thrills on the slopes - Slainte Vahr! | ||
| C • Scotchy Scotchy Scotchy! Te... 2 | ||
Thursday Jan 24 | ||
| indoor spin 50:00 [2] | |
| worked until very late, and thought I could get in a couple hrs on the bike before bed, while catching up on season 3 of Lost...got 50 mins. in and got frustrated and bored of the 'ben' character; so annoyed that I had to stop spinning and go to bed....harumph. | ||
Wednesday Jan 23 | ||
| cardio weight circuit (and spin) 1:05:00 [3] | |
| wu = active flex 5 min, spin 5 min to 75% 95 rpm
main = 5x set of 20 chinups, 20 pushups, 20 crunches on the ball, 20 squats cool down = 20 min spin down to 120 bpm followed by 15 min. road run stretching | ||
| C • What kind of chin-ups? 2 | ||
Tuesday Jan 22 | ||
| XC Ski 1:10:00 [2] | |
| PM spin on fresh snow through Palgrave with Skye in tow... | ||
| C • Indoor spin? 2 | ||
Monday Jan 21 | ||
| Skiing - alpine 2:00:00 [2] | |
| had to take the car to Barrie for service, so I hit Mt. St. Louis for 4 hrs. - most powder I've seen in Ont. in a LONG time - they had 2 ft. yesterday, so the skiing was really great and good work for the legs. | ||
Sunday Jan 20 | ||
| Trail run (and road) 2:25:00 [3] | |
| jeeze freezing run with Rocky and Scooby - seems my breath turned to ice on my clothes as soon as I let it out - great run though, pulling out all the strength to get back along the last stretch home...brrrrrrrrr! | ||
Saturday Jan 19 | ||
| indoor spin 26:00 [2] | |
| 10 min warm up before sprints, then cool down after | ||
| indoor spin 4:00 [4] | |
| 20 secs max pedal, 10 secs off x 8 - a quick sprint session before hitting the trails | ||
| XC Ski 1:30:00 [2] | |
| fun ski in abion with the crew - despite several ice patches, and some very thin snow, this was a good day! I hope we get more snow soon... | ||
Friday Jan 18 | ||
| road run (and trail) 1:05:00 [3] | |
| duffys, rail trail, to plagrave, around palgrave, to mt. hope, back to zimmerman, trail through pgrave forest, home... | ||
| MTB 50:00 [3] | |
| quick transition to the bike for a spin down to rail, to gore, back to hstation, to rail at patterson, to pgrave, trail, home... | ||
| Skiing - alpine 2:00:00 [2] | |
| played half-day hookey and zipped over to Caledon with 2 planks - spent most time in the terrain park learning to fly high! (this was my first time doing trix on skiis as this is my first year on the skiis - my heart belongs to the board...) seems I'm getting it - managed to progress to the big kicker, and after about the 10th jump, managed to start getting some smooth flowing landings - I was sooo grooved on this!!! (will I switch for good? Nah...skiis took it out of my knees and ankles after awhile..wah wah wah...I am old...) | ||
Wednesday Jan 16 | ||
| Trail run 1:00:00 [3] | |
| 3 dog run through the palgraves | ||
| indoor spin 20:00 [2] | |
| easy recovery spin right after run - legs kinda sore from yesterday... | ||
Tuesday Jan 15 | ||
| XC Ski 2:00:00 [2] | |
| 1st hour in the AM in Palgrave East etc...
2nd hour in the PM with Dunc in Palgrave East | ||
| C • Conditions? 2 | ||
| indoor spin (strength) 1:05:00 [3] | |
| 5 min actiflex (lunges, side lunges, squats, side bend and twist.)
10 min wu to 75% 5 sets of : bike 3 min 85% 65-75 rpm, 5 push ups with a clap (ouch), 25 squat press with dumbells 8#, 15 ea. arm renegade rows (also ouch) cool down 10 min spin down, stretch. | ||
Monday Jan 14 | ||
| XC Ski 40:00 [2] | |
| easy and sorta sticky cruise around palgrave west and koturbash/wheelies - almost all trail is covered now, but it's a little thin in areas - good thing my skiis are already torn to rats%&t... | ||
| yoga 30:00 [1] | |
| namaste disc 3 | ||
Sunday Jan 13 | ||
| Hiking 1:30:00 [2] | |
| another great hike with Skye - she's getting so good off leash; at least when there is no one else around ;) | ||
Saturday Jan 12 | ||
| Hiking (poles) 2:00:00 [2] | |
| all around palgrave east and west, koturbash's and wheelies with pooch - found some good dry singletrack just aching for a bike ride | ||
| MTB 50:00 [3] | |
| headed out right after to take advantage of the good trail conditions - found the Red Dog in good shape, half of Salty; the Final Chapter was a no go, but the double track around it was OK - headed onto 50 afterwards and back into Legacy Pines for an easy spin home - | ||
Thursday Jan 10 | ||
| Trail run 50:00 [3] | |
| palgrave east with skye - got a good soaker on hwy 50 where the river has flooded...brrrrr... | ||
| MTB 1:00:00 [2] | |
| awesome ride with Mr.C on the trails around bolton - ice firmed up nicely so the trails were fast despite a wee bit of mud in one spot ... | ||
Wednesday Jan 9 | ||
| Trail run 45:00 [3] | |
| palgrave west with pooch as the light faded - nice to run on some dry trail ;) | ||
| indoor spin 1:05:00 [3] | |
| 15 min wu w/ 5x10 sec sprints; 2 min recoveries
1,2,3,3,2,1, at max effort w/ 2 mins. recovery betw. 10 mins 80-83% mhr cool down spin 15 mins. stretch | ||
Tuesday Jan 8 | ||
| indoor spin 1:00:00 [3] | |
| 10 min wu
5x2 min. 100rpm, 2 min easy betw. 2 sets 5x1 min hardest gear 60 rpm, 1 min. off betw. 10 min spin down | ||
| cardio weight circuit 30:00 [3] | |
| 6 sets of:
run 400M 30 squats 15 box jumps 25 bicycle crunches cool down spin and stretching | ||
Monday Jan 7 | ||
| Note | |
| (rest day) | ||
| several dog hikes involved...:) | ||
Sunday Jan 6 | ||
| road run 1:10:00 [3] | |
| warm slushy run down to Albion, some patterson, home...felt great, and NO knee pain!! | ||
| Hiking 40:00 [2] | |
| deep snow hike around the Both property with pooches in tow... | ||
Saturday Jan 5 | ||
| cardio weight circuit 1:00:00 [3] | |
| 10 min spin w.u
4x through : 1) 5 min. spin 75% 2) maximum pushups (hurts...1st=35 guy style;2nd=35 gurl style;3rd=30 gurly;4th=25 gurly...must improve) 3) 50 squats w/ 16# 4) 4x 20 sec. max. spin/10 sec. easy 15 min. spin cool down, and stretching | ||
| Hiking warm up/down 45:00 [2] | |
| deep snow cruise through Pgrave east before spin... | ||
Friday Jan 4 | ||
| XC Ski 50:00 [3] | |
| quick birthday ski in Palgrave West - first time letting the new pooch off-leash and it worked!!!!!!!!!!!!! | ||
| C • Birthday! 3 | ||
| C • Sunday morning run 2 | ||
Thursday Jan 3 | ||
| cardio weight circuit 1:00:00 [3] | |
| wu = 10 min outdoor run
2mins each: reverse pushups - ouch burpees with push up and jump after standing reverse lunge 1 min per leg body builders hindu squats 5 mins of spinning at 75% between each exercise cd = 10 mins. outdoor run | ||
| C • Reverse push-ups?? 3 | ||
| XC Ski 1:10:00 [3] | |
| beautiful night to be out in Albion Hills - maybe the last of the great conditions??? (tomorrow??) | ||
Wednesday Jan 2 | ||
| Snowshoe 1:30:00 [2] | |
| long deep pull through Palgrave East and west - amazing amount of snow! tried tokeep off to the side of the ski tracks, but I can't say the same for Skye ;) | ||
| C • Our dogs are the same... 1 | ||
Tuesday Jan 1 | ||
| cardio weight circuit 40:00 [2] | |
| Upper body, followed by core and stretching | ||
| Hiking 1:00:00 [2] | |
| adopted a new dog today!! So we spent alot of time trudging through the snow in Palgrave East - her name is Skye - NS Duck Toller X - very energetic, and a perfect catalyst for getting off the couch on an otherwise lazy New Year's Day - Happy New Year everyone!!!!!!!!!!!!! | ||
| C • Welcome, Skye! 1 | ||