Training Archive: nickiIn the 30 days ending 2008-04-30:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||
| 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 | |||||||||||||||||||||||||||||||||||
Wednesday Apr 30 | ||
| Swimming 55:00 [3] 2.4 km (22:55 / km) | |
| 100m warm up
3 x [50 m EZ, 50 m H; 100 m EZ, 100 m H; 200 m EZ, 200 m H] 100 m kick 100 m cool down | ||
| Orienteering 24:00 [5] | |
| A fun little race around Princes Island today. It's great to be back orienteering. I went out a little hard (actually, way too hard) because I had in my mind that it was a sprint, but was in fact, 4 km. I little too far for a sustained red-line effort. Hopefully I reap some training benefit from my efforts. | ||
Tuesday Apr 29 | ||
| Swimming 55:00 [3] 2.4 km (22:55 / km) | |
| 8 x 200 m @ 4:00 (held 3:15s or less)
2 x 400 m (one pull, one swim) My first CSR workout! The switch to more LSD work from sprint intervals is a nice change....and much more long distance triathlon friendly. | ||
| C • CSR? 3 | ||
| Biking 2:00:00 [3] | |
Monday Apr 28 | ||
| Biking 2:00:00 [3] | |
| Running 50:00 [4] | |
Sunday Apr 27 | ||
| Biking 2:05:00 [3] | |
Saturday Apr 26 | ||
| Running 2:00:00 [3] | |
| a tough long run today after such an intense workout yesterday. But, the sun was shining, it was super warm, and so I just kept running! | ||
Friday Apr 25 | ||
| Running 1:50:00 [3] | |
| 14 km loop
plus 35 min @ zone 4 6 x crescent heights stairs 1 x crescent heights hill Felt awesome to be back running hard again. | ||
Thursday Apr 24 | ||
| Biking 2:20:00 [3] | |
Wednesday Apr 23 | ||
| Swimming 55:00 [2] 2.65 km (20:45 / km) | |
| 2000 m long, slow continuous. 33 min
200 m kick 8 x 50 m @ 0:55, descending 1-4, 5-8 50 m cool down 1 x set of diving board chin-ups | ||
Tuesday Apr 22 | ||
| Biking 2:15:00 [3] | |
| Another very cold ride to work on icy, slippery and messy roads. I can't believe how cold it still is here in Calgary. Today I put those heat pads on my toes, but the end result was the same as every winter commute day - totally white-frozen feet. I think that 3 winters of riding 40km every day is finally catching up to me! | ||
| C • Back to Calgary 1 | ||
Monday Apr 21 | ||
| Biking 2:15:00 [3] | |
| Nasty, nasty, nasty commute to and from work today. No wonder I'm going back to Australia!! | ||
| C • Hi 2 | ||
Sunday Apr 20 | ||
| Skiing 2:00:00 [3] | |
| Great ski day around Lake Louise area (yes, it IS April 20th!!)
| ||
Saturday Apr 19 | ||
| Skiing 1:30:00 [3] | |
| A few loops of the Nordic Centre in pretty sketchy conditions. | ||
Friday Apr 18 | ||
| Biking 55:00 [2] | |
Thursday Apr 17 | ||
| Strength 45:00 [1] | |
Wednesday Apr 16 | ||
| Running 1:10:00 [4] 14.5 km (4:50 / km) | |
| Fast tempo run with a good burst up the Edworthy hill to stay in front of some random guy who was trying to chase me down. I think I deflated his ego when he couldn't catch me. | ||
Tuesday Apr 15 | ||
| Swimming 1:00:00 [3] 2.7 km (22:13 / km) | |
| 300 m swim
300 m pull 200 m kick broken mile 100 m kick 200 m pull | ||
| Yoga 1:05:00 [1] | |
Monday Apr 14 | ||
| Biking 2:05:00 [2] | |
| C • City Chase 2 | ||
Sunday Apr 13 | ||
| Biking 3:40:00 [3] 107 km (2:03 / km) | |
| My first 100+ ride in 2008 and on the new bike. Rode from the Rocky Ridge Coop to Bragg and back. Big head wind on the way out that just got stronger and stronger. Nearly gone blown off the road on Hwy 22 coming home, but enjoyed the sweet, speedy ride back east to Calgary. Sat on about 45 km/hr for the last bit. After that amount of time in the saddle, I now know where I have to make a few adjustments to the setup of my bike.
| ||
Saturday Apr 12 | ||
| Running 1:25:00 [3] 17 km (5:00 / km) | |
| A good early morning Saturday run. Finally feel like I have my legs and lungs back. | ||
| Biking 1:00:00 [2] | |
Friday Apr 11 | ||
| Biking 1:00:00 [3] | |
Thursday Apr 10 | ||
| Biking 1:10:00 [3] | |
| A crazy, snowy, blizzardy bike to work this morning. I'm abandoning the ride home and heading to the gym with Bina instead. | ||
| Strength 55:00 [2] | |
Wednesday Apr 9 | ||
| Swimming 45:00 [2] 2.1 km (21:26 / km) | |
| 500 m swim
200 m kick 100 m drill 400 m @ 6:40 300 m @ 5:00 200 m @ 3:15 100 m @ 1:30 4 x 50 m descending 100 m pull | ||
Monday Apr 7 | ||
| Swimming 45:00 [3] 1.6 km (28:07 / km) | |
| Great early morning swim with Claire to put me in a right mood to go back to work.
300 m swim 400 m IM 4x 100 m @1:45 (held 1:30s) 4 x 50 m @ 0:55 4 x 25m @ 0:30 200 m pull chinups and core work on pool deck afterwards | ||
| Yoga 1:05:00 [2] | |
Sunday Apr 6 | ||
| Running 1:35:00 [2] 16 km (5:56 / km) | |
| Cruisy run with Bill around the reservoir.....it might be more than 16km though! | ||
Saturday Apr 5 | ||
| Biking 1:55:00 [3] | |
Friday Apr 4 | ||
| Swimming 1:00:00 [3] 2.7 km (22:13 / km) | |
| 300 m free
300 m kick with fins 400m @ 7.00 300 m @ 5:15 200 m @ 3:25 100 m @ 135 100 m kick 1000 m pull | ||
| Yoga 1:05:00 [2] | |
Thursday Apr 3 | ||
| Running 1:00:00 [3] 11 km (5:27 / km) | |
| A slow, but enjoyable jog on Nose Hill to get the legs moving again. Definitely felt a bit sluggish but not overly wrecked. | ||