Training Log Archive: nickiIn the 28 days ending Feb 28, 2009:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||||||||||||||||||||||||||||||||||
Saturday Feb 28, 2009 #
Running 2:00:00 [3] 22.0 km (5:27 / km)
I might not like winter, but it doesn't mean I can't appreciate gorgeous days like today. Even though it was -22 when i started my run, the sun was shining brighter than ever and the snow was glistening and there wasn't a drop of breeze. I ran the res from Bina's house which included some clear path, lots of ice, and then the un-plowed snowy section through the weaselhead, which was tough running but my most favourite part.
Friday Feb 27, 2009 #
XC Skiing 3:00:00 [2]
Thursday Feb 26, 2009 #
Running 45:00 [4] 9.5 km (4:44 / km)
5 min @ 10min/mile
5 min @ 9 min/mile
5 min @ 8 min/mile
5 min @ 7 min/mile
10 min @ 9 min/mile with increasing incline
5 min @ 8 min/mile
4 min @ 7 min/mile
1 min @ 6.5 min/mile
2 min cool down
All on treadmill due to yet another -30 something degree day
5 min @ 9 min/mile
5 min @ 8 min/mile
5 min @ 7 min/mile
10 min @ 9 min/mile with increasing incline
5 min @ 8 min/mile
4 min @ 7 min/mile
1 min @ 6.5 min/mile
2 min cool down
All on treadmill due to yet another -30 something degree day
Road Biking (Windtrainer) 15:00 [3]
Crossfit/Gym/Weights/Core 15:00 [1]
Swimming 30:00 [2] 1.5 km (20:00 / km)
Snowshoeing 1:35:00 [2]
Walking 1:20:00 [1]
Definitely had to power-walk today in order to keep any resemblance of a life-sustaining core body temperature.
Wednesday Feb 25, 2009 #
Walking (commute) 1:35:00 [1]
Walked all over Calgary again in an effort to breathe fresh air.....even if it was -34 degree windchill
Tuesday Feb 24, 2009 #
Running 45:00 [3] 8.5 km (5:18 / km)
Woohooo.....there I go again running nowhere on the treadmill. It was -17 outside and treacherous so I sucked it up at the gym. Boy, am I going to enjoy sunset runs along the beach in 10 days time.
Crossfit/Gym/Weights/Core 15:00 [1]
Mostly core
Monday Feb 23, 2009 #
Walking (commute) 1:05:00 [1] 6.0 km (5.5 kph)
Yoga 1:00:00 [1]
Sunday Feb 22, 2009 #
Gym cardio 1:00:00 [3]
6 x 10 min of various cardio workouts in gym
Crossfit/Gym/Weights/Core 25:00 [2]
Walking (Commute) 1:35:00 [1] 9.0 km (5.7 kph)
Decided to log my epic commute on foot across Calgary. It was cold and slippery but well worth the effort.
My friend told me last night that of all the forms of transport available, walking is the best, because she tends to be able to trust in it. How true!
My friend told me last night that of all the forms of transport available, walking is the best, because she tends to be able to trust in it. How true!
Saturday Feb 21, 2009 #
Yoga 25:00 [1]
Friday Feb 20, 2009 #
Yoga 1:30:00 [2]
Thursday Feb 19, 2009 #
Running 50:00 [4] 10.5 km (4:46 / km)
5 mins @ 10 min/mile
5 mins @ 9 min/mile
5 mins @ 8 min/mile
5 mins @ 7 min/mile
5 min @ 8 min/mile
x 2
all on the treadmill because I'm too much of a wuss to run in the cold.
5 mins @ 9 min/mile
5 mins @ 8 min/mile
5 mins @ 7 min/mile
5 min @ 8 min/mile
x 2
all on the treadmill because I'm too much of a wuss to run in the cold.
Crossfit/Gym/Weights/Core 35:00 [2]
Swimming 35:00 [2] 1.4 km (25:00 / km)
600 m swim
200 m kick
500 m pull
100 m sprint (1:28)
200 m kick
500 m pull
100 m sprint (1:28)
Wednesday Feb 18, 2009 #
Orienteering 1:10:00 [2]
Icy, snowy, dark and cold TNT where I pretty much just sauntered around the course and tried not to slip and break my head open. Lots of fun to be night orienteering back in Calgary though.
Tuesday Feb 17, 2009 #
Running 2:20:00 [2]
Diez Vista Trail, Vancouver.
A technical trail run with lots of icy snow patches and steep downhills, which slowed me down, but gorgeous views, great friends, and a fast final 4 or so kms on smooth trail at the end made it a worthy expedition. Italian bakery at bottom of hill also very nice addition to afternoon.
Me, Louise, Carol, John, Angela, Oystein ad Sarah.
A technical trail run with lots of icy snow patches and steep downhills, which slowed me down, but gorgeous views, great friends, and a fast final 4 or so kms on smooth trail at the end made it a worthy expedition. Italian bakery at bottom of hill also very nice addition to afternoon.
Me, Louise, Carol, John, Angela, Oystein ad Sarah.
Sunday Feb 15, 2009 #
Orienteering 52:00 [3]
Qualifying sprint #1
25:04
Had a good run, no mistake, just a couple of slower route choices.
Sprint #2
27:something
Had trouble with the mass start as couldn't concentrate with the more technical terrain and with all those people around and with VERY tired legs. Was doing OK though, until I completely missed one of the butterfly loops and MP'd.
25:04
Had a good run, no mistake, just a couple of slower route choices.
Sprint #2
27:something
Had trouble with the mass start as couldn't concentrate with the more technical terrain and with all those people around and with VERY tired legs. Was doing OK though, until I completely missed one of the butterfly loops and MP'd.
C • cold 1
Saturday Feb 14, 2009 #
Orienteering 2:15:00 [5]
5 orienteering events today:
#1 Downtown Vancouver O-tervals. Lots of fun running around the city with underpasses, steps, and even a control at the countown clock for the olympics. Ran well...good start.
#2 Mass start sprint in Lost Lagoon, Stanley Park. Got totally confused off the start with the unexpected last minute fork, but ran well and nearly caught Carol.
#3 Concentration exercise to practice getting into map and hitting first control. An excellent exercise, especially for testing out route options against other people.
#4 Granville Island Sprint Race - had a stellar race except for big goof-up to control 10, but I think just about everyone did the same thing. Was running quickly despite tired legs.
#5 Dog-bones. Ran well again and felt good to finish with some good strides.
Time approx as I didn't keep track.
#1 Downtown Vancouver O-tervals. Lots of fun running around the city with underpasses, steps, and even a control at the countown clock for the olympics. Ran well...good start.
#2 Mass start sprint in Lost Lagoon, Stanley Park. Got totally confused off the start with the unexpected last minute fork, but ran well and nearly caught Carol.
#3 Concentration exercise to practice getting into map and hitting first control. An excellent exercise, especially for testing out route options against other people.
#4 Granville Island Sprint Race - had a stellar race except for big goof-up to control 10, but I think just about everyone did the same thing. Was running quickly despite tired legs.
#5 Dog-bones. Ran well again and felt good to finish with some good strides.
Time approx as I didn't keep track.
Friday Feb 13, 2009 #
Swimming 55:00 [2] 2.0 km (27:30 / km)
500 m warm-up
10 x 25 m fly, 25 m breast
500 m kick
500 m free
10 x 25 m fly, 25 m breast
500 m kick
500 m free
Hill training/Scrambling/Hiking 1:20:00 [1]
Walked from Louise's to UBC with a big loop back to pick up wallet that was forgotten
Orienteering 18:00 [5]
Sprint Race #1 - Acadia Park...no errors, just slow
Orienteering 22:00 [3]
Warm-up course at UBC
Running 30:00 [3]
Cool-down run home from UBC
Thursday Feb 12, 2009 #
Running 1:10:00 [3]
Run around Pacific Spirit Park in the dark (and cold) with the Louise, Pat, Oystein and John. Great to run off the plane legs and jetlag.
Hill training/Scrambling/Hiking 1:00:00 [1]
Walked all over Hong Kong dragging my heavy cabin baggage, which definitely warranted an AP log because that city is flipp'n mountainous!!
Wednesday Feb 11, 2009 #
Running 49:00 [2] 9.0 mi (5:27 / mi)
Nice post-rogaine cruise with MTBjen, Will and Tooms to loosen up legs before flying to other side of world.
It was 38 degrees in Perth but didn't feel like it with slight sea breeze.
It was 38 degrees in Perth but didn't feel like it with slight sea breeze.
Tuesday Feb 10, 2009 #
Note
Just calculated the distance ran in saturday's rogaine.......56km!!! Considering the winners only did 6 km more but got 1100 more points suggests that our route was definitely suboptimal. Well, it least it was good physical training.
Swimming 20:00 [1]
Very cruisy short swim just to refresh myself on a hot day in Narrogin.
Crossfit/Gym/Weights/Core 20:00 [1]
Monday Feb 9, 2009 #
Crossfit/Gym/Weights/Core 45:00 [1]
A combination yoga, pilates, stretching, & core strength to help with the post-rogaine recovery.
Sunday Feb 8, 2009 #
Orienteering 7:51:00 [3]
Upside Down Rogaine
After the control #50 fiasco, we slowed down a bit and took more care with our bearings (I'm much better with map reading than taking bearings so I was on a learning curve in the night). Found our mojo around 2 am and spiked about the next 7 controls in a row. Ran out of water nowhere near a water drop so had to revise already dumb plan to loop back to hash for refill. Then when the sun came up, we really put the hammer down and did some back-tracking (once again, I reiterate our bozo route) to pick up some bonus 90 and 100 pointer controls with our extra time. Ended up with 20 mins to spare but with no close controls left to get we just meandered the last km back to hash.
Still have to work out how far we covered: we ran pretty continuously the whole time but didn't get lots of points. Inefficient is the word that comes to mind. 11th overall.
Sunset and sunrise particularly memorable. Things I learned:
1. Control description "summit" does not actually mean the top of a mountain.
2. You can run in a straight line.
3. Must include fence hurdling in my next training program after jumping about 50 of them.
4. Buzzing fences are bad.
5. You can go all night in just a T-shirt in Australia....awesome!
6. Tripping in a harvested canola paddock will results in certain impalement.
Had a great time, loved every minute, am in a world of pain now, and am looking forward to the next one. Next up - 3 days of sprint orienteering in the rain in Vancouver in 4 days time.
After the control #50 fiasco, we slowed down a bit and took more care with our bearings (I'm much better with map reading than taking bearings so I was on a learning curve in the night). Found our mojo around 2 am and spiked about the next 7 controls in a row. Ran out of water nowhere near a water drop so had to revise already dumb plan to loop back to hash for refill. Then when the sun came up, we really put the hammer down and did some back-tracking (once again, I reiterate our bozo route) to pick up some bonus 90 and 100 pointer controls with our extra time. Ended up with 20 mins to spare but with no close controls left to get we just meandered the last km back to hash.
Still have to work out how far we covered: we ran pretty continuously the whole time but didn't get lots of points. Inefficient is the word that comes to mind. 11th overall.
Sunset and sunrise particularly memorable. Things I learned:
1. Control description "summit" does not actually mean the top of a mountain.
2. You can run in a straight line.
3. Must include fence hurdling in my next training program after jumping about 50 of them.
4. Buzzing fences are bad.
5. You can go all night in just a T-shirt in Australia....awesome!
6. Tripping in a harvested canola paddock will results in certain impalement.
Had a great time, loved every minute, am in a world of pain now, and am looking forward to the next one. Next up - 3 days of sprint orienteering in the rain in Vancouver in 4 days time.
Saturday Feb 7, 2009 #
Event: Upside down rogaine
Orienteering 4:00:00 [3]
Upside Down Rogaine
Raced with a guy who just flew in from Canada for the week and neither of us had ever navigated on australian terrain. Fun to do something new.
Had a good start while the sun was setting and bagged a bunch of early controls over on the far west side of the map. Was navigating well and trying to sort out the terrain before it got dark....which it did very quickly. It took about the first hour to realise we had a dumb route plan. Oh well. Other than the dog-legging we were kind of doing, it was going well until I stuffed up control #50. Had a second attempt at attacking it from what I thought was a dam on the map but in the end, couldn't find it. I hate that. Abandoned the control before we wasted more time and continued on. I think we were nearly an hour without getting any points.....that's not good.
Raced with a guy who just flew in from Canada for the week and neither of us had ever navigated on australian terrain. Fun to do something new.
Had a good start while the sun was setting and bagged a bunch of early controls over on the far west side of the map. Was navigating well and trying to sort out the terrain before it got dark....which it did very quickly. It took about the first hour to realise we had a dumb route plan. Oh well. Other than the dog-legging we were kind of doing, it was going well until I stuffed up control #50. Had a second attempt at attacking it from what I thought was a dam on the map but in the end, couldn't find it. I hate that. Abandoned the control before we wasted more time and continued on. I think we were nearly an hour without getting any points.....that's not good.
Friday Feb 6, 2009 #
Road Biking 1:50:00 [3] 50.0 km (27.3 kph)
Went for a short but fast spin this morning to meet my new rogaine partner for the weekend. Felt great to be out riding today. Suppose I should be resting though.
Thursday Feb 5, 2009 #
Running 50:00 [2]
An easy early morning jog down through Trigg Bushland to the beach, along the soft sand for a while and then back. A gorgeous morning. Savouring it even more now that I'll be back in the depths of winter by this time next week.
One person's junk miles is another's good start to the day.
One person's junk miles is another's good start to the day.
Wednesday Feb 4, 2009 #
Swimming 50:00 [3] 2.3 km (21:44 / km)
It's so disheartening to watch your swimming speed gradually disappear into oblivion when you no longer train with a squad. I remember "back in the day" (like last year) when I was holding consistent 1:30s for 100m sets, and today I could barely hold 1:34 with lots of rest. Sigh! I'd like to blame it on the headwind I was swimming against as I was on my southerly lap of Bold Park pool...but I know it's just because I'm slow these days.
500 m warm-up/drills
100 m kick
500 m @ 8:20
400 m @ 6:35
300 m @ 5:05
200 m @ 3:20 (urk!)
100 m @ 1:34
200 m cool down
500 m warm-up/drills
100 m kick
500 m @ 8:20
400 m @ 6:35
300 m @ 5:05
200 m @ 3:20 (urk!)
100 m @ 1:34
200 m cool down
Yoga 45:00 [2]
The balance series was particularly hard with the gale force south-westerly blowing off the ocean today.
Tuesday Feb 3, 2009 #
Road Biking 2:50:00 [2] 70.0 km (24.7 kph)
Definitely more of a meander than a training ride today. I was excited to get out for a long one but as soon as I got riding I realised that it was disgustingly humid, my legs were tired from yesterday's beach run, and I just couldn't be bothered. Thought it might be lack of coffee to start day so I rode into West Perth Epic Espresso to try to rectify that. Didn't work. Then I thought I'd do one of MtbJen/Tooms KP timetrial loops to see if a bit of power and speed would wake up my legs. Didn't work either. Did prove that I need to do a lot more training before I have any hope of keeping up with MtbJen on the bike (11:26 for the loop that she does in 10:something).
Then rode to Cottesloe to get Saturday off work so I can do the rogaine, and then floated home on the seabreeze.
Then rode to Cottesloe to get Saturday off work so I can do the rogaine, and then floated home on the seabreeze.
Running 24:40 [5] 6.0 km (4:07 / km)
Toom's running group: 2 x 3km repeats at 10km pace (some grass, some bikepath), 2 min rest. I felt tired today, probably from the beach running yesterday. Decided against the 3rd rep in order to save legs for 12 hr rogaine on weekend.
Running 20:00 [2] 3.0 km (6:40 / km)
Slow plod for a warm-up/cool-down and rest interval
Monday Feb 2, 2009 #
Running 1:00:00 [3] 9.5 km (6:19 / km)
Too hot to do anything after dawn except running in shin deep water along the beach. Slow by enjoyable jog (plod) from Trigg to Floreat and back barefoot on the sand.
Sweet body surf afterwards and then espresso. Good way to get the day started.
I really do live in paradise!
Sweet body surf afterwards and then espresso. Good way to get the day started.
I really do live in paradise!
Yoga 45:00 [1]
Sunset beach yoga at Trigg.
More evidence in support of the life of paradise.
More evidence in support of the life of paradise.