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Training Log Archive: kylamonkey

In the 31 days ending Mar 31, 2006:

activity # timemileskm+m
  Weights-Upper Body9 5:45:00
  Trail Run5 5:05:00
  Mountain Bike3 5:00:00
  River Kayaking1 3:30:00
  Yoga- Low Intensity6 3:10:00
  Speedwork3 3:10:00
  Yoga- High Intensity2 3:00:00
  Road Ride4 2:59:54 23.96 38.56
  Hike2 2:30:00
  Row- Concept27 2:00:00
  Weights- Lower Body3 1:30:00
  Spin Class2 1:30:00
  Orienteering1 1:00:0012 /12c100%
  Plyometrics3 55:00
  Elliptical3 35:00
  Road Run1 33:41 4.97(6:47) 8.0(4:13)
  Total23 42:13:35 28.93 46.5612 /12c100%
averages - sleep:62.3 rhr:26 weight:120.4lbs

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Friday Mar 31, 2006 #

Yoga- High Intensity 1:30:00 [4]

such a tough class!

Spin Class 45:00 [4]

Weights-Upper Body 40:00 [3]

Row- Concept2 20:00 [4]

Thursday Mar 30, 2006 #

Mountain Bike 2:00:00 [2]
slept:10.0

Wednesday Mar 29, 2006 #

Note
slept:10.0 (rest day)

rest day. My hip is sore from the manipulation.

Tuesday Mar 28, 2006 #

Speedwork intervals 15:00 [4]
slept:7.0 weight:120lbs

300m accelerations with 100m rest. Kind of easy but I welcomed that.

Mountain Bike 2:00:00 [3]

Went up Zoo after speedwork. Took the long way down via Providence Farm and went to check out the old stone church on the reserve. It's really beautiful inside- it must have been really nice at one point. I wonder when it was constructed- I should do some research and find out.
It even had stone steps leading up to it- and an unbeatable view.

Yoga- Low Intensity 15:00 [1]

Flow right before bed.

Note
slept:8.0 weight:120lbs

I went to the physio today about the piriformis thing. We did a little snooping in my hip area and discovered that my SI joint on the left side is totally frozen, and probably has been for a long time. Eureka! No wonder i've felt for a long time that I need to have my hip released.

I feel kind of sore now, and I've been advised to stay away from running for 24 hrs.

Monday Mar 27, 2006 #

Yoga- Low Intensity 25:00 [1]

Yoga stretch then sauna

Sunday Mar 26, 2006 #

Note
slept:12.0 weight:121lbs (rest day)

Took a rest day. Didn't even leave the house- it was great. I got a lot of studying done, too, and had a 4hr nap.

Saturday Mar 25, 2006 #

Trail Run 55:00 [3]
slept:6.0 shoes: Saucony T5

Felt great during the run, bu then I went to work and was dragging the whole day

Friday Mar 24, 2006 #

Plyometrics 20:00 [5]

Yoga- High Intensity 1:30:00 [4]
rhr:hummingbir slept:8.0

Lise does such challenging classes. Nat J was there today too. We did lots of shoulder stands, which I love. I talked to Lise after class about performing camel as an antithesis to shoulder stand/plow instead of a bridge.
During savasana she played k.d. lang's version of "Hallelujah" (L.Cohen) and it was very emotional for me. I don't know why.

Spin Class 45:00 [4]

Holy cow- Rachel does a very tough spin class. I was just dripping with sweat by the 15min mark.

Note

Cannot even FEEL the piriformis thing anymore! Hooray!
Just the same, I have a physio appt on tuesday.

Elliptical 15:00 [3]

Weights-Upper Body 40:00 [4]

Thursday Mar 23, 2006 #

Trail Run 55:00 [2]
slept:545.0

Trail Run up at Holland Creek in Ladysmith with Jim G and Tammy Lang. Really pretty. Nice easy run- My hip was not bothering me at all. Jim was talking about participating in the senior's games again this year. I should try to convince him to try orienteering.

Road Ride 53:00 [3]

Commute. Took the long way home.
Out: 25:21 10.0 km
Back: 28:02 11.32 km
Felt pretty tired after the long run this am. The ride at night was dark but I brought a better light and it seems to help quite a lot.

Weights-Upper Body 25:00 [3]

Yoga- Low Intensity 30:00 [1]

Did a flow routine to get loosened up before bed. I think it's really helping the piriformis.

Wednesday Mar 22, 2006 #

Row- Concept2 30:00 [4]

Yoga- Low Intensity 30:00 [1]

Evening Flow

Tuesday Mar 21, 2006 #

Trail Run hills 1:30:00 [3]

Hills training with CeeVacs.
I told them all about AP on the cool-down run!
My piriformis acted up today for the first time ever, but only on the warm-up.

Trail Run hills 10:00 [5]

Hill near Providence farm 5x. I felt very strong today.

Road Ride 51:00 [3]

Commute 25:02 to work, 26:11 back. My night light is really bad, I slowed right to a crawl a few times.

Yoga- Low Intensity 30:00 [1]

Plyometrics 20:00 [5]

Monday Mar 20, 2006 #

Mountain Bike 1:00:00 [4]

Went up Zoo after the dentist's office. Tried to really push it, but it's hard to do alone. I should get in touch with the girl I rode with a few weeks ago.

Weights-Upper Body 40:00 [4]

Did weights while at work on a break.

Plyometrics 15:00 [5]

Sunday Mar 19, 2006 #

Hike 1:30:00 [1]

Easy walk at MtDoug with Cass and NH3. Pulled a few scotch broom plants up.

Trail Run hills 5:00 [4]

One repeat of mtDoug- waited at the top though.

Saturday Mar 18, 2006 #

Note

Exam this am. 3 hrs for my trainer certification. Then I booted it down to Vic for Bev's b-day party, and I ate everything.

Thursday Mar 16, 2006 #

Hike 1:00:00 [1]

Hike with Brett and Cass

Tuesday Mar 14, 2006 #

Speedwork warm up/down 1:00:00 [2]
rhr:52 slept:8.0 weight:121lbs shoes: Saucony T5

Tues am speedwork warm-up/down

Speedwork 25:00 [5]
shoes: Saucony T5

Ladder workout- 400,600,800,mile,800,600,400
Very tough. No yoga tonight- picking up my brother.

Monday Mar 13, 2006 #

Note
(rest day)

Sunday Mar 12, 2006 #

Road Ride (Commute) 28:43 [3] 10.0 km (2:52 / km)

Felt sleepy. Slowed down while going by swan lake- covered with swans in the early am.

Elliptical warm up/down 10:00 [2]

Weights-Upper Body 40:00 [3]

Row- Concept2 10:00 [4]

Road Ride (Commute) 32:11 [4] 14.02 mi (2:18 / mi)

Took a bit of a detour on a chip trail that was marked- it turned out to be about 80m long. Nothing on the other side- just gone.

Saturday Mar 11, 2006 #

Row- Concept2 15:00 [4]

Weights-Upper Body 40:00 [3]

Weights- Lower Body 30:00 [3]

Elliptical 10:00 [3]

Friday Mar 10, 2006 #

Note
(rest day)

took a sauna after work

Thursday Mar 9, 2006 #

Weights-Upper Body 40:00 [3]

Road Run 33:41 [3] 8.0 km (4:13 / km)
shoes: Saucony T5

Up to the Trans-Canada and then along to the 8k mark.

Wednesday Mar 8, 2006 #

Trail Run hills 1:30:00 [4]

Ran Maple, then attempted to run Zoo. I tried to find the trail from the marina, but there were lots of branches down. I'll have to look during the daylight sometime.

Tuesday Mar 7, 2006 #

Speedwork warm up/down 1:00:00 [2]

Speedwork intervals 30:00 [5]

2 x 1000m
2 x 800m

Didn't really get into it. Tough day. Still feeling the emotional aftermath from the weekend.

Yoga- Low Intensity 1:00:00 [1]

Nice class. Saw a guy there that I had recommended do yoga- glad to see him there taking my advice.

Weights- Lower Body 30:00 [3]

Row- Concept2 20:00 [4]

Monday Mar 6, 2006 #

Row- Concept2 10:00 [4]

Weights-Upper Body 40:00 [3]

Sunday Mar 5, 2006 #

Note
slept:2.0 (rest day)

Cass in hospital

Saturday Mar 4, 2006 #

Orienteering 1:00:00 [3] *
spiked:12/12c

not very much concentration. i had heard before the event that my dog was hit by a car, but I had no idea where she had been taken. I carried my cell phone with me (oops- my cell has a GPS in it ) so I could be reached and duck out if need be. I will update the time when results are posted.

Friday Mar 3, 2006 #

Row- Concept2 15:00 [4]
weight:120lbs

Weights-Upper Body 40:00 [3]

Weights- Lower Body 30:00 [3]

went for a sauna after my workout

Thursday Mar 2, 2006 #

River Kayaking 3:30:00 [2]

Wednesday Mar 1, 2006 #

Road Ride 15:00 [2] 6.0 km (2:30 / km)
slept:6.5 (sick) (rest day)

Really tired this afternoon, but I think it's just lack of sleep. I was feeling ok this morning.

Tomorrow's a big day, so I'd better get lots of sleep tonight.

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