Tuesday Jan 30 |
 | Running intervals (tnt) 50:00 [4] | |
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| 6x(4'ON,2'OFF) - Snow start, dry uphill, snow downhill.
Felt very comfortable. Pushed hard on second loop of #4 and #5. |
| Stairs 10:00 [3] | |
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| 1x all the way to the top, ~5x bottom flight. |
Monday Jan 29 |
| Running (road) 40:00 [5] | |
| shoes: NB825 |
| Felt great! Started off fast and was waiting to fade, but it never really happened. Felt strong the whole time. Maybe after running on snow all weekend it was just nice to get some solid footing underneath me. |
| Strength 20:00 [3] | |
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| Legs and core work, plus the peg board. |
Sunday Jan 28 |
| Running 1:11:21 [3] | |
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| THOMASS day - Scanlon Creeek. If I only knew the distance I travelled...it would be an impressive stat in my AP log. Unfortunately, no prize for distance covered on this one.
Second loop was great. First loop? Er...
I think when I'm running with other people, I'm focussed too much on keeping the distance between me and them to less then a few meters. Then I remember that I'm carrying a map and compass...idiot. |
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| C • sounds like you should focus o... 6 |
Saturday Jan 27 |
| Running (trails) 1:20:00 [3] | |
| ahr:144 |
| Run through Sawmill valley, credit valley, and bunch of the little connecting trails in between. Still manage to turn myself around in there pretty good.
There might be something to this birthday. I did feel like I was 62 out there today at times, but after reading other logs, I'm going to attribute it to the slippery footing. |
Thursday Jan 25 |
| Running 35:00 [3]9 km (3:53 / km) | |
| shoes: NB825 |
| Bitter cold outside. Gusty wind around the downtown core cut this run a little shorter then I had planned...but still better then sitting at my desk. |
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| C • Happy Birthday, Hansel! 6 |
| Climbing (indoor) 2:00:00 [3] | |
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| Strength (core) 15:00 [3] | |
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| Sit ups, push ups, pull ups. |
Wednesday Jan 24 |
| Note | |
| (rest day) |
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Tuesday Jan 23 |
| Running intervals (htown group) 45:00 [5] | |
| slept:5.0 shoes: NB825 |
| Nice long easy warmup 20'.
Worked hard during intervals. Always someone to chase down...great motivation. I figure it was about an 800-850m loop. 1,2,3,2,1. 1:30 rest after each, 2' rest after 3. No watch but fastest single loop was around 2:55 I think. Undulating snow covered terrain, icy hill.
Snowy undulating fairways made for tricky footing. |
| Stairs 10 [3] | |
| shoes: NB825 |
| 10x 1s and 2s.
Then did a couple extra: 2 squats, 3 squats a la varsity days. |
Monday Jan 22 |
| Strength (core) 1:20:00 [5] | |
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| Ouch. |
Sunday Jan 21 |
| Running 1:12:00 [3]16 km (4:30 / km) | |
| shoes: NB825 |
| With KD and Blake. Legs were feeling a little tired from yesterday, but still had some jets at the end. Need more training weekends like this one, but not bad for the first in awhile. |
Saturday Jan 20 |
| Running (snowy trails) 2:10:00 [3]26 km (5:00 / km) | |
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| Trails weren't in that bad shape. I was expecting icier, although they were still a little sketchy in spots.
Started at 6th Line pkg lot. East around quarry, back across 6th Line and into Hilton Falls. Weaved around the trails in there for a bit, then back to 6th Line.
Felt strong. |
| Ride (spin) 3:00:00 [3] | |
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| Spin at Gears. Watched Invincible and Jackass Number Two. Did some good long "hills", but mostly just stayed steady. Felt good. |
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| C • saw invincible on friday night... 2 |
Friday Jan 19 |
| Note | |
| slept:4.5 |
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| Climbing (indoor) 2:00:00 [3] | |
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| Bouldering. |
Thursday Jan 18 |
| Running (ice/road) 45:00 [3]9 km (5:00 / km) | |
| shoes: NB825 |
| A lot of the trails were covered in ice. A little tricky underfoot, but good for trail running practice. |
| Note | |
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| Hip felt tight tonight. Maybe running on the slippery trails? I did a pretty solid stretch after the run, although didn't target IT/TFL in particular.
I'm so bad at this continuous maintenance crap. I need a silver bullet to fix this problem! |
Wednesday Jan 17 |
| Body Weights (Paddling/core specific) 40:00 [3] | |
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Tuesday Jan 16 |
| Running warm up/down (treadmill) 8:00 [2]1.5 km (5:20 / km) | |
| shoes: NB825 |
| Hate the treadmill, but damn it's cold outside. Plus, I can handle intervals on a treadmill...most of the time. |
| Running intervals (treadmill) 32:00 [5]8 km (4:00 / km) | |
| shoes: NB825 |
| Felt okay. Legs felt a little bit tired, although I'm not sure why...probably the unmotivating environment more than anything else.
4x(6' ON, 2' OFF). All @ 2% incl.
1-3: 3'@9.5, 3'@10
4: 3'@9.5, 2'@10, 1'@10.5
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| Stretching 10:00 [3] | |
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| C • Had to laugh! 13 |
| Climbing (Indoor) 2:30:00 [3] | |
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| Felt pretty strong tonight. |
Monday Jan 15 |
| Running 20:10 [1] | |
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| Thank goodness I did that extra lap up and down the driveway to push myself well past Slices paltry 20 minutes...
Plus a solid 2 hours of "24". I'm sure heart rate doesn't drop below 145. I think I almost pulled an intercostal during one particularly dramatic gasp. Must remember to warm up better next Monday night. |
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| C • 24 4 |
Saturday Jan 13 |
| Ride (Road) 3:00:00 [3]80 km (2:15 / km) | |
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| Ride up to Bash and 'Bent's THI. Gusty and strong headwind all the way up there, and then lots of rolling hills across Forks of the Credit and Escaprment Sideroad. Legs were working...but a beautiful (but a bit cold) ride. |
| Running (Orienteering - THI) 1:15:00 [3] | |
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| Great course. Found it a little easier then some of the THOMASS races I've done. Not sure if this was because I was moving a little more slowly and being more careful, or because the placements were a little easier, or because I'm getting a little better. No way...must be the placements... |
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| C • THOMASS 5 |
Thursday Jan 11 |
| Climbing (Indoor) 1:20:00 [3] | |
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| Not a bad night, but forearms definitely turned to useless clubs on the last climb. |
Wednesday Jan 10 |
| Running 30:00 [2]7 km (4:17 / km) | |
| shoes: NB825 |
| Legs still sore from Monday night's lunges/weights. Took it easy and enjoyed the scenery. |
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| C • Scenery? 3 |
| Stretching 15:00 [1] | |
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| Much needed... |
Tuesday Jan 9 |
| Running warm up/down (warmup) 15:00 [1]3 km (5:00 / km) | |
| shoes: NB825 |
| Easy warm up - felt good for some stiff legs! |
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| C • Around the Bay 30k Race 3 |
| Running intervals (intervals) 36:00 [4] | |
| shoes: NB825 |
| 6x6' - including rest. Efforts were (approximately) 4:05, 4:00, 4:10, 4:15, 4:15, 4:07.
Wasn't sure how this one would go with some stiff legs from last nights leg workout, but didn't feel all that bad. Legs were definitely a little rubbery though - especially on the dark uneven ground...my legs weren't reacting all that well.
Glad to be there though. Great training group. |
| Stairs 10:00 [3] | |
| shoes: NB825 |
| 12 x up 4 (or 5?) flights. Alternating every step followed by every other step.
Going down was the worst part... |
Monday Jan 8 |
| Strength (PROformance) 1:00:00 [4] | |
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| About 25 minutes leg work - lunges (legs will be sore tomorrow...)
Then a good upper body/core circuit. Chinups, body row, abs, pushups, etc. |
Sunday Jan 7 |
| Running race (Orienteering) 50:00 [4] | |
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| THOMASS race up near Uxbridge. Great course. Nice dry trails. Fast forest running.
The race went okay. Hit some CPs right on, but most I was at least a little bit off on (~20m here, ~40 there), and then one major screw up at N in the second box.
Fitness wise, felt strong and managed to blow past Leannimal - arguably the strongest female orienteerer in the Northern Hemisphere - with about 300m to go in the race. Yessss! |
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| C • right on 10 |
| Ride (mtb trails) 1:30:00 [3] | |
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| Great ride through the area with Bobby after the race. The trails were in perfect condition - some fast smooth trails with some nicely burmed downhill corners. Definitely have to go back here to check this place out again. |
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| C • perfect trails? 1 |
Thursday Jan 4 |
| Ride (Commute In) 1:08:00 [3]30.6 km (2:13 / km) +50m 2:12 / km | |
| ahr:143 max:160 slept:7.5 |
| Temp - 5C
Wind - S 11km/h
Took it fairly easy as I haven't been riding much. Felt pretty good. Great sunrise over the lake. |
| Ride (Commute out) 1:15:00 [2]30 km (2:30 / km) +140m 2:27 / km | |
| ahr:125 max:154 |
| Took a different route home - Dundas all the way basically. Slightly more hilly route - took it easy.
Wind - SW 25km/h
10C (in January...) |
Wednesday Jan 3 |
| Running (Road) 1:14:00 [2]17.5 km (4:14 / km) +41m 4:11 / km | |
| ahr:152 slept:5.5 shoes: NB825 |
| Longer run with Konrad. Pretty easy pace - felt very comfortable. But hamstrings still tightened up a bit towards the end. They felt fine again after some stretching post-run. |
Tuesday Jan 2 |
| Climbing (Indoor) 2:00:00 [3] | |
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| With Rich |
| Running intervals (Treadmill) 38:00 [4]8 km (4:45 / km) | |
| shoes: NB825 |
| 6' Warm up
4 x 5' Interval
Cool Down |