Sunday Dec 23 |
 | Road running 21:00 [2] | |
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| Went for an easy jog around Cochrane after breakfast (fantastic coffee, fresh filipino fare - excellent!). Small town, not much going on. Did this as a warm-up prior to a treadmill workout with Sandy. |
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| C • Merry Christmas 3 |
| Treadmill running intervals 19:00 [4] | |
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| Did 2' on, ~2' off on the treadmill with Sandy while watching Casino Royale on one of Wil's TVs. Hill intervals with just stepping off and letting the other on. Cut it off early as I wasn't feeling too well. Think I'm coming down with what Wil had earlier in the week. |
| Note | |
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| Another epic struggle getting across the country. My flight from TO to Vancouver has been delayed due to a malfunctioning fuel guage. Will miss my flight to PG tonight and for the second time in three trips, will have to overnight in Vancouver... |
Saturday Dec 22 |
| Note | |
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| Big debacle, trying to fly to Timmins this morning to see Wil. Got turned around due to freezing rain and poor runway conditions there. Had to try again on another flight. |
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| C • Happy Christmas 1 |
| Note | |
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| Tried again on a second flight, this time a problem with the de-icer made us turn around and head back to Toronto.
We finally made it in on our third attempt to Timmins. Unfortunately all the plane changes meant that not all our luggage made it. Aksel's car seat was the biggest loss.
Anyway, we arrived during the second period of the Toronto/Florida game and I decided against training today. |
Friday Dec 21 |
| Track workout race 35:00 [5] | |
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| I call this 35 min but only 10 min was high intensity - includes warm-up and cool-down. Sandy, Holger and I met up with a bunch of the juniors from Moncton and did a workout at the athletic centre at U de M (CEPS). Did a 3000m 'test' but it kinda sucked for me. Had to run 18 laps of the indoor track to make 3000m. Ran 5:02.5 for the first 1500m and 5:10 for the last for a 10:13. Had to spend some time in lane 2 while passing others. Certainly not stellar but I'll take it given the last week of training and no speed work for a while. Unfortunately, developed a bad case of track hack afterwards - very dry air.
I'll look forward to trying this again in a couple of months. |
| Strength training 10:00 [0] | |
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| Did a bunch of plyometrics and core strength with Holger and the juniors after the 3000m. |
| Trail running 10:00 [1] | |
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| Took a quick visit to Hopewell Rocks on the way to Moncton - site of next summer's sprint race on the ocean floor. Very cool rock formations and should be a pretty good event. Unfortunately, there was a lot of ice and snow on the beach and I couldn't get a good feel for how the running will be next summer. I plan to visit again in the spring with the new map. |
Thursday Dec 20 |
| Classic skiing 2:05:00 [2] | |
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| Went for another ski with Sandy prior to the Waterside Winter Solstice Party. Much better snow and didn't need the base binder that I applied after yesterday's experience. Feeling more or less recovered from the YMCA workout a couple of days ago. |
Wednesday Dec 19 |
| Classic skiing 2:00:00 [1] | |
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| Skied the Blue trail as well as the yellow down to MicMac and back. Very icy and the wax didn't last very long. Forced to herringbone up the long Hastings Auto Trail hill. Fun. The snow was better at the top. Still a good double-poling workout. |
Tuesday Dec 18 |
| Strength training 35:00 [0] | |
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| Went to the new YMCA in Moncton with Holger. Pumped some f---'in iron and did some serious core stuff. I'm sure I'll feel this tomorrow... |
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| C • what did you do? 2 |
| Bike trainer intervals 48:00 [4] | |
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| Hit the spin cycles once the step aerobics class cleared out of the dance studio. Did 8x3'on, 1'off. Never thought I'd be able to get my HR above 170 on one of those contraptions but I did. Sweatin' like a... by the end.
This includes a 10' cool down and a little warm-up while Holger did his first two (he did a total of 10). |
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| C • sweating 2 |
| Swimming 21:00 [2] | |
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| Hit the pool while Holger hit the gym again. Did a bunch of front crawl laps of the 25m pool. I was bored to tears by the 15 minute mark but stuck it out until 20 min. I guess I did 20-some laps as I was averaging 50s per lap and ~18 strokes per 25m. I suck.
I think I entertained the young lifeguards with my gym shorts sans drawstring that tended to ride down when I pushed off the wall. |
| Road running 1:17:00 [3]16 km (4:49 / km) | |
| ahr:145 |
| Went for a run after getting home from Moncton. Had to run in the dark as we were longer than expected, shopping etc.
Intended to run out to the end of the ploughed road to Cape Enrage. Thought this would be at about 5k but it turned out that it was ploughed the whole way. Beautiful night with lots of stars and very quiet. Nice 1/2 moon to light the way. I think this is 8k each way with lots of climb and very slippery. I thought 7.7min/mile was okay considering the circumstances. |
Monday Dec 17 |
| Snowshoe 59:00 [2] | |
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| Started off intending to do intervals with Sandy on our 800m driveway but it was way too windy as the recent low system was still moving off. The driveway was also very icy with the rain that fell during the night. So, instead I put on the snowshoes and packed down an 800m loop behind the house in the relative shelter of the trees. There was a thick rain crust to contend with, almost 2cm in places but I got a wide enough track packed down for us to do some skiing. |
| Classic skiing 51:00 [2] | |
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| Did some skiing on the track I packed down. With Holger in pursuit. Managed to stay ahead of him but he's got a bum tricep at the moment. Good core strengthening and balance training to stay upright in the non-existent tracks. |
| Core strength 10:00 [0] | |
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| To conveniently round out the 2 hour day, and so I can justify another piece of pie for dessert. Oink, oink. |