Training Log Archive: nickiIn the 29 days ending Feb 29, 2008:
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Friday Feb 29, 2008 #
Running 1:45:00 [3] 19.0 km (5:32 / km)
Thursday Feb 28, 2008 #
Running 30:00 [3] 6.0 km (5:00 / km)
Intervals on the treadmill
Crossfit/Gym/Weights/Core 45:00 [2]
Swimming 1:20:00 [3] 3.4 km (23:32 / km)
10 x 25m drill
150 m free
100 m pull
50 m kick
5 x 50 m descending @1:00
2 x 200 m @ 3:30
300 m kick
2 x 200 m pull @ 3:30
300 m kick
500 m free, descending
10 x 50 m descending @ 0:55
200 m cool down
Felt great tonight, despite coming straight from the gym. Held just under 3:00 min for the 200s and just over 8.00 min for the 500 m. Getting closer to my target speeds already!!
150 m free
100 m pull
50 m kick
5 x 50 m descending @1:00
2 x 200 m @ 3:30
300 m kick
2 x 200 m pull @ 3:30
300 m kick
500 m free, descending
10 x 50 m descending @ 0:55
200 m cool down
Felt great tonight, despite coming straight from the gym. Held just under 3:00 min for the 200s and just over 8.00 min for the 500 m. Getting closer to my target speeds already!!
Wednesday Feb 27, 2008 #
Road Biking 2:15:00 [3]
Tuesday Feb 26, 2008 #
Swimming 1:20:00 [3] 3.3 km (24:15 / km)
500 m warm-up (swim, kick, pull, drill: 25s & 100s)
9 x 50m @ 1:00, desc 1-3
8 x 25m @ 0:40, med-sprint alt.
6 x 100m @ 1:45
repeat set
350 m cool down
Felt slow today. Was only able to hold 1:33 on the 100s. Probably due to week and half off formal pool training and tough yoga session last night. Let's hope Thursday feels fresher.
9 x 50m @ 1:00, desc 1-3
8 x 25m @ 0:40, med-sprint alt.
6 x 100m @ 1:45
repeat set
350 m cool down
Felt slow today. Was only able to hold 1:33 on the 100s. Probably due to week and half off formal pool training and tough yoga session last night. Let's hope Thursday feels fresher.
Monday Feb 25, 2008 #
Running 1:45:00 [3] 20.0 km (5:15 / km)
Yoga 1:05:00 [2]
Sunday Feb 24, 2008 #
Running 1:00:00 [3] 11.0 km (5:27 / km)
A slow jog to and from the pool, via a climb up to Nose Hill.
Swimming 55:00 [2] 2.6 km (21:09 / km)
300m swim
100 m kick
300 m pull
100 m kick
25 m drill, 25 m sprint, 25 m drill, 25m sprint
1.6 km broken mile
100 m cool-down
The Thornhill pool was heated to 30 degrees and crowded so it felt pretty gross whenever I picked up the pace. Nevertheless, a good, strong swim for having been out of training for a week.
100 m kick
300 m pull
100 m kick
25 m drill, 25 m sprint, 25 m drill, 25m sprint
1.6 km broken mile
100 m cool-down
The Thornhill pool was heated to 30 degrees and crowded so it felt pretty gross whenever I picked up the pace. Nevertheless, a good, strong swim for having been out of training for a week.
Road Biking 1:15:00 [3]
Saturday Feb 23, 2008 #
XC Skiing 3:00:00 [3]
Awesome sunny day out in K-country. Did the Whisky Jack-Elk Pass loop and had to keep moving quickly to stay ahead of the cookie XC ski race. The trail was perfectly groomed and track set but managed to find a side trail to find some powder and more interesting skiing.
Road Biking 2:00:00 [3]
Friday Feb 22, 2008 #
Running 1:45:00 [3] 20.0 km (5:15 / km)
Crossfit/Gym/Weights/Core 1:10:00 [2]
Thursday Feb 21, 2008 #
Road Biking 2:10:00 [3]
Wednesday Feb 20, 2008 #
Crossfit/Gym/Weights/Core 50:00 [1]
Road Biking 1:10:00 [3]
Tuesday Feb 19, 2008 #
Road Biking 2:00:00 [2]
Commute
Monday Feb 18, 2008 #
Running 2:10:00 [3]
A nice slow jog through the endowment lands of UBC, with a sprint around the campus on the warm-up map. Gorgeous sunny day in Vancouver
Swimming 40:00 [2] 1.2 km (33:20 / km)
Hill training/Scrambling/Hiking 1:00:00 [2]
Hiking up Mt Seymore with Louise, Petra and Henrick
Sunday Feb 17, 2008 #
Orienteering race 1:20:00 [4]
Deep Cove set-up race - Started out moving very quickly and nailing all the controls, until I hit the first forest section. I went too high on the hill (which I tend to do), got stuck in green and then got completely turned around. Lost nearly 5 minutes here and so realised my race was totally shot. I was then VERY pissed off and totally discouraged so just plodded through the rest of the course and managed to make yet another forest error. 2.5 more minutes lost there. Ended up with a 29 minute split and was way off pace to join the top 15 in the chasing start. Very VERY annoyed. I must learn to slow down when getting into technical stuff on a sprint.
Deep cove "non" chasing sprint - I decided to just go out and try not to screw up this time, slow down in the forest, and minimize the small errors in the circle. It was a much better run, although I missed the fun of chasing and the advantage of following. I definitely prefer the more urban sprints.
Ambleside final sprint - Last race of the weekend so I decided to just go out as hard as I could. I knew it was mostly urban so it suited me more because I like to go fast. Had a perfect run and go within 30 seconds of the top guys which made my whole weekend.
Deep cove "non" chasing sprint - I decided to just go out and try not to screw up this time, slow down in the forest, and minimize the small errors in the circle. It was a much better run, although I missed the fun of chasing and the advantage of following. I definitely prefer the more urban sprints.
Ambleside final sprint - Last race of the weekend so I decided to just go out as hard as I could. I knew it was mostly urban so it suited me more because I like to go fast. Had a perfect run and go within 30 seconds of the top guys which made my whole weekend.
Running 15:00 [2]
Warm-up, cool-down
Saturday Feb 16, 2008 #
Orienteering race 2:20:00 [4]
Whytcliffe Park - Mass start with forking. I took off with the bunch up the hill and managed to keep up with the main group of guys until I stopped to check the control number on the 3rd flag. When it didn't match my map, I had to relocate. But after a minute or so, I realised that none of the numbers matched and I was at the right control all along. By then, I'd lost the pack so just meandered around the rest of the course.
Cypress Falls - Partner-O. I ran around the woods with Petra from Sweden and we nailed just about every control. This is one of my favourite exercises and it went really well for us.
Cap College - O-tervals. Partnered up with Petra again for the 4km exercise. I was still holding good speed and nailed all the controls.
Lynn Valley - Dogbone O. This was a big of a gong show as I didn't take my compass and got completely turned around in the school where the legs were criss-crossing all over the place. It was a fun exercise, although I was starting to tire and I lost a bunch of time trying to work out which way was north!!
Cates Park Sprint - An OK run, except for the big mistake to the control on the beach and a bit of time wasted when I got stuck in green instead of passing through white on the way to control 3. I just temporarily lost concentration and contact with the map and ended up losing about a minute clambering down the beach in the wrong spot. In retrospect, this was a stupid mistake. Feeling a bit discouraged.
Cypress Falls - Partner-O. I ran around the woods with Petra from Sweden and we nailed just about every control. This is one of my favourite exercises and it went really well for us.
Cap College - O-tervals. Partnered up with Petra again for the 4km exercise. I was still holding good speed and nailed all the controls.
Lynn Valley - Dogbone O. This was a big of a gong show as I didn't take my compass and got completely turned around in the school where the legs were criss-crossing all over the place. It was a fun exercise, although I was starting to tire and I lost a bunch of time trying to work out which way was north!!
Cates Park Sprint - An OK run, except for the big mistake to the control on the beach and a bit of time wasted when I got stuck in green instead of passing through white on the way to control 3. I just temporarily lost concentration and contact with the map and ended up losing about a minute clambering down the beach in the wrong spot. In retrospect, this was a stupid mistake. Feeling a bit discouraged.
Running 25:00 [2]
Warm-up & Cool-down
Friday Feb 15, 2008 #
Orienteering race 18:00 [4]
Acaida sprint race - after airport debacle, I managed to get to the university just as it got dark. Had trouble reading the map in the bad light and with my bad eyesight but was happy with my run considering it was first event since Barebones last August. Once I worked out you could run pretty much in a straight line and find your way through all the narrow gaps in the buildings I was good.
Running 10:00 [2]
Cool-down
Thursday Feb 14, 2008 #
Road Biking 2:00:00 [3]
Swimming 1:15:00 [3] 3.0 km (25:00 / km)
2 x 200 m
125 m kick
2 x 150 m
125 m kick
2 x 100 m
50 m drill
2 x 50 m
15 x 100m @ 1:55, descending in 2s (1:45, 1:40, 1:35, 1:32, 1:30, 1:28, 1:25)
200m easy free
125 m kick
2 x 150 m
125 m kick
2 x 100 m
50 m drill
2 x 50 m
15 x 100m @ 1:55, descending in 2s (1:45, 1:40, 1:35, 1:32, 1:30, 1:28, 1:25)
200m easy free
Wednesday Feb 13, 2008 #
Yoga 1:30:00 [2]
Tuesday Feb 12, 2008 #
Swimming 50:00 [2] 2.1 km (23:49 / km)
1500m free @ 80%
350 m kick, with fins
200 m free
50 m cool down
350 m kick, with fins
200 m free
50 m cool down
Running 1:20:00 [3] 15.0 km (5:20 / km)
A very cruisey and gorgeous run along the river and Douglas Fir Trail. It's nice to finally get outside after the deep freeze of the last few weeks. Definitely one of those beautiful crisp, late-winter evenings when the air is feeling a bit warmer, and the sun is shining a bit higher in the sky.
Monday Feb 11, 2008 #
Road Biking 2:10:00 [3]
Sunday Feb 10, 2008 #
Swimming 1:30:00 [3] 3.2 km (28:07 / km)
5 x 100 m (2 free, 2 pull, 1 free)
8 x 25 m drill
1 x 200 m, descending 50s
2 x 400 m @ 6:30
2 x 300 m @ 5:15
2 x 300 m @ 3:40
2 x 100 m @ 1:45
4 x 50 m kick
100 m free
** barely held onto the pace of the mainset today. A good one for the bank!
8 x 25 m drill
1 x 200 m, descending 50s
2 x 400 m @ 6:30
2 x 300 m @ 5:15
2 x 300 m @ 3:40
2 x 100 m @ 1:45
4 x 50 m kick
100 m free
** barely held onto the pace of the mainset today. A good one for the bank!
Road Biking 1:10:00 [3]
Friday Feb 8, 2008 #
Running 1:25:00 [3] 16.0 km (5:19 / km)
Thursday Feb 7, 2008 #
Road Biking 1:15:00 [3]
Wednesday Feb 6, 2008 #
Crossfit/Gym/Weights/Core 45:00 [2]
Tuesday Feb 5, 2008 #
Road Biking 1:20:00 [3]
Swimming 1:20:00 [3] 3.3 km (24:15 / km)
300 m warm-up
10 x 100 m @ 1:40 ** i held 1:26s which is AWESOME **
4 x {20 burpees, 10 pushups, 20 cruches, 5 x 50 m fast, 2 x 100 m easy}
200 m cool-down
I think I'm finally back to speed with my swimming after 5 months off....and it only took 4 weeks.
10 x 100 m @ 1:40 ** i held 1:26s which is AWESOME **
4 x {20 burpees, 10 pushups, 20 cruches, 5 x 50 m fast, 2 x 100 m easy}
200 m cool-down
I think I'm finally back to speed with my swimming after 5 months off....and it only took 4 weeks.
Monday Feb 4, 2008 #
Running 25:00 [3] 5.0 km (5:00 / km)
Super sluggish today, after the tough training session yesterday. I'll call it a rest day, I think!
Crossfit/Gym/Weights/Core 30:00 [2]
Sunday Feb 3, 2008 #
Running 30:00 [3] 6.3 km (4:46 / km)
Road Biking 2:25:00 [4]
Swimming 1:30:00 [3] 3.3 km (27:16 / km)
300 m free
200 m pull
100 m kick
200 m pull
100 m free
10 x 150 m @ 2:25
12 x 50 m descending @ 0:65, 0:60, 0:55, 0:50, repeat
300 m swim
AWESOME AWESOME swim, especially felt strong during the mainset
200 m pull
100 m kick
200 m pull
100 m free
10 x 150 m @ 2:25
12 x 50 m descending @ 0:65, 0:60, 0:55, 0:50, repeat
300 m swim
AWESOME AWESOME swim, especially felt strong during the mainset
Saturday Feb 2, 2008 #
Running 2:00:00 [3] 22.0 km (5:27 / km)
LSD
Lots of stretching and rolling before I headed out and so no problems with the ITB today. However, it was a very slow cruisey run with a few climbs on Nose Hill. Nice to be out in the fresh air after the previous week of sub -30 temperatures which kept me indoors!
Lots of stretching and rolling before I headed out and so no problems with the ITB today. However, it was a very slow cruisey run with a few climbs on Nose Hill. Nice to be out in the fresh air after the previous week of sub -30 temperatures which kept me indoors!
Friday Feb 1, 2008 #
Running 1:10:00 [4] 15.0 km (4:40 / km)
Swimming 30:00 [2] 1.3 km (23:05 / km)
short lazy swim to stretch out the muscles
Crossfit/Gym/Weights/Core 45:00 [2]