Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nicki

In the 30 days ending Apr 30, 2008:

activity	#	time	miles		km		+m
Road Biking	13	24:40:00	66.49		107.0
Running	7	9:50:00	36.35		58.5
Swimming	7	6:15:00	10.28	(36:28)	16.55	(22:40)
XC Skiing	2	3:30:00
Yoga	3	3:15:00
Crossfit/Gym/Weights/Core	2	1:40:00
Orienteering	1	24:00
Total	27	49:34:00	113.12		182.05

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Wednesday Apr 30, 2008 #

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, 2008 #

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

Road Biking 2:00:00 [3]

Monday Apr 28, 2008 #

Road Biking 2:00:00 [3]

Running 50:00 [4]

Sunday Apr 27, 2008 #

Road Biking 2:05:00 [3]

Saturday Apr 26, 2008 #

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, 2008 #

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, 2008 #

Road Biking 2:20:00 [3]

Wednesday Apr 23, 2008 #

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, 2008 #

Road 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, 2008 #

Road 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, 2008 #

XC Skiing 2:00:00 [3]

Great ski day around Lake Louise area (yes, it IS April 20th!!)

Saturday Apr 19, 2008 #

XC Skiing 1:30:00 [3]

A few loops of the Nordic Centre in pretty sketchy conditions.

Friday Apr 18, 2008 #

Road Biking 55:00 [2]

Thursday Apr 17, 2008 #

Crossfit/Gym/Weights/Core 45:00 [1]

Wednesday Apr 16, 2008 #

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, 2008 #

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, 2008 #

Road Biking 2:05:00 [2]

C • City Chase 2

Sunday Apr 13, 2008 #

Road Biking 3:40:00 [3] 107.0 km (29.2 kph)

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, 2008 #

Running 1:25:00 [3] 17.0 km (5:00 / km)

A good early morning Saturday run. Finally feel like I have my legs and lungs back.

Road Biking 1:00:00 [2]

Friday Apr 11, 2008 #

Road Biking 1:00:00 [3]

Thursday Apr 10, 2008 #

Road 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.

Crossfit/Gym/Weights/Core 55:00 [2]

Wednesday Apr 9, 2008 #

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, 2008 #

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]

Thursday Apr 3, 2008 #

Running 1:00:00 [3] 11.0 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.

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