Training Log Archive: nickiIn the 31 days ending Mar 31, 2012:
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Friday Mar 30, 2012 #
Running 1:15:00 [3] 16.0 km (4:41 / km)
Tempo run. Felt kind of springy this morning. Might have something to do with the gorgeous, fabulous weather. Was able to wear a T-shirt at 8.30 am and it is still March. I think it was -30 something this time last year. I am one very happy girl.
Wednesday Mar 28, 2012 #
Running 2:55:00 [3] 31.5 km (5:33 / km) +105m 5:28 / km
I ran most of the Calgary Marathon course to check out all those up and down nuances. I'm pretty happy with a 30+ km run 8.5 weeks out from race. I felt good the whole time and was able to pick it up for the last few k's back to the car. It's definitely NOT a flat course, which suits me just fine.
Tuesday Mar 27, 2012 #
Hill training/Scrambling/Hiking 1:45:00 [3]
Warm-up jog then 20 x stairs.
Monday Mar 26, 2012 #
Crossfit/Gym/Weights/Core 45:00 [3]
Sunday Mar 25, 2012 #
Running 2:45:00 [3]
Nose Hill on a foggy, hors frost kind of morning. Nice to get a solid continuous trail run. The hill is in great condition with only a few icy sections in the gulleys. No snow or mud.....nice! This is my favourite time of the year to run up there, before the spring growth overcomes many of the trails and the grass is still flattened by the winter snowpack.
Did the first 1:50 with VJ and then added a bonus loop in the north by myself.
Did the first 1:50 with VJ and then added a bonus loop in the north by myself.
Saturday Mar 24, 2012 #
Hill training/Scrambling/Hiking 5:45:00 [3]
Prairie Mtn x 2, then a "run" around the Powderface/Prairie Link loop with Claire and Carbon.
Definitely the most amount of snow we've had out there all season.
-16 to start but then it warmed up to around 0 which made the snow all heavy and sticky. Fun times, tough workout!
Definitely the most amount of snow we've had out there all season.
-16 to start but then it warmed up to around 0 which made the snow all heavy and sticky. Fun times, tough workout!
Thursday Mar 22, 2012 #
Hill training/Scrambling/Hiking 1:50:00 [3]
25 x stairs. Felt good and could have kept going except my hands got cold.
Did 2 x 1 km sprints as well and managed to run a 3:53 & 3:55.
Then my calf had something to say about running that fast so I spent the rest of the workout on the stairs.
Did 2 x 1 km sprints as well and managed to run a 3:53 & 3:55.
Then my calf had something to say about running that fast so I spent the rest of the workout on the stairs.
Wednesday Mar 21, 2012 #
Crossfit/Gym/Weights/Core 45:00 [3]
Gym weights
Monday Mar 19, 2012 #
XC Skiing (Touring) 5:30:00 [3]
Taylor Lake and Panorama Ridge. PERFECT. And now I am really trashed and need a day off.
Sunday Mar 18, 2012 #
XC Skiing (XC Classic) 4:45:00 [3]
Warming hut up to Elk Pass via Pocaterra & Tywhit, back via Boulton Creek, Amos and Lynx. Trails were in a variety of conditions: 1-day old trackset with light snow overtop, brand new trackset (I followed the groomer up Tywhit), then totally skier-set tracks in deep deep snow. I cannot believe how much snow is out there.
No idea how far, but I know I am trashed. Not bad for the 2nd ski of the season (3.5 months apart).
No idea how far, but I know I am trashed. Not bad for the 2nd ski of the season (3.5 months apart).
Saturday Mar 17, 2012 #
Running 4:30:00 [3]
Prairie Mtn, Elbow Trail, Moose Mtn Rd, back on Hwy.
Fabulous day with Mike, VJ, Maz and Angela.
Fabulous day with Mike, VJ, Maz and Angela.
Friday Mar 16, 2012 #
Running 1:00:00 [3]
Nose Hill loop, until I pulled a hamstring on the far far side.
Walking 1:05:00 [3]
Power-walked back and went straight for the foam roller.
Thursday Mar 15, 2012 #
Running 55:00 [4] 12.0 km (4:35 / km)
Ahhh.....training effect.
Felt fast tonight. And to think, I was going to bail on the run and just be lazy. It's always worth it to force yourself out the door.
8 min warm-up
1-1-2-2-3-3-4-4-5-5-4-4-3-3-2 Pyramid sprints
Felt fast tonight. And to think, I was going to bail on the run and just be lazy. It's always worth it to force yourself out the door.
8 min warm-up
1-1-2-2-3-3-4-4-5-5-4-4-3-3-2 Pyramid sprints
Wednesday Mar 14, 2012 #
Hill training/Scrambling/Hiking 1:35:00 [3]
Snow-shoeing around Emerald Lake area.
Tuesday Mar 13, 2012 #
Running 1:15:00 [3] 12.0 km (6:15 / km) +600m 5:00 / km
Ultra windy hill run on Nose Hill. Up and down, up and down, up and down...... I felt good and springy, and was nearly blown to Saskatewan a couple of times.
Sunday Mar 11, 2012 #
Running 1:50:00 [3] 16.5 km (6:40 / km) +250m 6:12 / km
Was going to do epic urban trail run from my place to Fish Creek, but the trails are shit and I didn't want to run on the pavement. My ankle was hurting and I can barely keep my eyes open from the 3am bachelorette party plus time change, and I'm just plain bored of running in the city. Starting to doubt the brilliance of this marathon idea. I miss my mountains every day I'm not in them.
Rest day in order.
Rest day in order.
Saturday Mar 10, 2012 #
Running 4:10:00 [3]
Urh! Slow, sloppy, slippery conditions on Ha Ling and then Highline. Better than staying home though.
Friday Mar 9, 2012 #
Running 1:00:00 [3]
Yep.... I pretty much trashed my legs with yesterday's workout. Could hardly run today and my body finally starting protesting the pavement. Back to the mountains tomorrow. There is a good reason I gave up marathon-ing.
Thursday Mar 8, 2012 #
Running 1:30:00 [5]
Tough workout.
Warm up with 1 x stairs
Then 2 x mile sprints, followed by 3x stairs. RI: 90 sec.
Repeat 3 times.
Mile times:
6:45
6:42
6:49
6:52
6:49
6:52
Good to see my times were staying fairly even despite putting the stair repeats in between. Definitely hoping to drop 10s off those times before the marathon.
Warm up with 1 x stairs
Then 2 x mile sprints, followed by 3x stairs. RI: 90 sec.
Repeat 3 times.
Mile times:
6:45
6:42
6:49
6:52
6:49
6:52
Good to see my times were staying fairly even despite putting the stair repeats in between. Definitely hoping to drop 10s off those times before the marathon.
Wednesday Mar 7, 2012 #
Running 1:55:00 [3]
A very bumpy run on Calgary pathways following the big snow storm. I had everything including plowed, plowed-over, slush, sheet ice, chunky ice, bare pavement, snow drifts, shin deep powder, uncleared sidewalks, and uneven dog walker's tracks. At least it was sunny and sparkly.
Tuesday Mar 6, 2012 #
Crossfit/Gym/Weights/Core 45:00 [3]
Sunday Mar 4, 2012 #
Hill training/Scrambling/Hiking 4:20:00 [3]
A very slow plod up a very snowy Sulphur. Then a loop over to Tunnel Mtn.
Saturday Mar 3, 2012 #
Hill training/Scrambling/Hiking 2:45:00 [3] 16.0 km (10:19 / km) +1430m 7:08 / km
Prairie Mtn x2. Repeats felt even. Strong effort both times. As much as I hate to drink straight high fructose corn syrup, Boost is definitely the fuel for me.
1:20
1:25
Very very very windy on the top. I reckon the gusts were at around 70 km/hr. Super warm on the south-facing protected slopes (like down to a T-shirt). Needed a full puffy for the summit though. The second descent was getting pretty slippery and I took one small fall.
I reckon I am going to feel that one on my long run in Banff tomorrow.
1:20
1:25
Very very very windy on the top. I reckon the gusts were at around 70 km/hr. Super warm on the south-facing protected slopes (like down to a T-shirt). Needed a full puffy for the summit though. The second descent was getting pretty slippery and I took one small fall.
I reckon I am going to feel that one on my long run in Banff tomorrow.
Friday Mar 2, 2012 #
Running 1:55:00 [3] 21.0 km (5:29 / km) +150m 5:17 / km
A nice longish run around Nose Hill (but on the pavement.....mostly). Legs felt pretty good considering all those stair repeats yesterday.
Thursday Mar 1, 2012 #
Hill training/Scrambling/Hiking 1:20:00 [3]
20 x stairs. Feeling the love and imagining good things for September.