Training Log Archive: zoolanderIn the 30 days ending Nov 30, 2008:
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Sunday Nov 30, 2008 #
Note
(rest day)
In Houston for 3 weeks of training. Took day off today for travel. Will get back with a trail run tomorrow after work. Looking forward to moving to the Houstonian.
Saturday Nov 29, 2008 #
downhill skiing 3:00:00 [3]
Lake Louise world cup downhill day. Spent from 715-915 shovelling snow on the goat track below top of the world. Fun. L. Shoulder still sore during some movements. Then side-slip duties during the race. Great race and will definitely do it again next year!
Friday Nov 28, 2008 #
downhill skiing 3:00:00 [2]
Lake Louise...training run for world cup downhill. Manual labor in the morning and side slip during run was fun. Course was freakin' bullet proof!!
Thursday Nov 27, 2008 #
BLASTING 40:00 [3]
pre-skiing workout in gym.
Cycling 30:00 [3]
cycle to and from work
Skate Skiing 45:00 [3]
Solid skate laps around Canmore nordic trails with rifle on back...pretty cool, although I would not want to fall carrying that thing! Shooting with sub-race hr was okay...prone was good, standing was bad as usual.
Good to be on snow and skiing was in good shape.
Good to be on snow and skiing was in good shape.
Wednesday Nov 26, 2008 #
Cycling 30:00 [3]
Commute.
running 44:00 [3] 10.5 km (4:11 / km)
10 km tempo run with 3 short 1-min intervals thrown in for kicks. Nice day for a run along the river. Ran with Brad.
Tuesday Nov 25, 2008 #
walking 36:00 [4] 2.1 mi (17:08 / mi) +2900m 3:14 / mi
15 degree grade, 35 minute uphill walk on treadmill. Hard work and kept the pace high but still walking speed.
Cycling 30:00 [3]
cruise to and from work. riding in the dark both ways now.
Monday Nov 24, 2008 #
BLASTING 50:00 [4]
Left shoulder sore from weekend activities, bench press and shoulder work was regretably left out of today's program. Taking their place were the alwasy popular chins, band work, deep squats, lunge walking, jump squats, and calf raises. Abs rounded the session out. Sweat fest and really high intensity.
Cycling 30:00 [3]
commute
Sunday Nov 23, 2008 #
BLASTING 2:00:00 [2]
Course construction: Lake Louise downhill
Saturday Nov 22, 2008 #
BLASTING 4:00:00 [3]
Course Construction: Lake Louise downhill
Friday Nov 21, 2008 #
BLASTING 1:00:00 [3]
Course construction: Lake Louise downhill.
Thursday Nov 20, 2008 #
BLASTING 45:00 [3]
Intense blast session. Bench to Chins to bosu ball squats with 45 plate held hammer curl iso in front (moved to overhead press at top of squat). 4 sets of that murder than shoulder stuff (rotator), seated row, pushups, calves, ham curls, abs and lb.
Wednesday Nov 19, 2008 #
running 36:00 [3]
snowy run to work. Felt good. Sped up second half.
running 36:00 [3]
Matched my time from this morning. Run home from work along the icy paths. Will I ride tomorrow...probably. Run felt really good.
BLASTING 50:00 [3]
Solid blast session. Chins, p-ups, shoulder work with cables this time, bench, more chins, seated rows, abs.
Tuesday Nov 18, 2008 #
BLASTING 30:00 [3]
quick but intense blast session, bench, push-ups, squats, chins, band-shoulder raises. Abs to close out.
Cycling 30:00 [3]
crash free ride to/from work
Monday Nov 17, 2008 #
Cycling 35:00 [3]
commute to and from work. Crashed on way in thanks to major icy patch on bike trail. Pulled a good baseball slide while some motorists watched. No damage though. Ice melted by time to ride home.
Note
The gauntlet has been thrown down. I will attend the Boxing day 16 miler having recently obtained permission from my wife. It is how they say..."ON".
However on account of my flying back to Ontario for this race I will no be able to contribute to the "get Nev-Monster" racing fund. If you need extra money for the fund, hit up Super, he owes me money anyways.
However on account of my flying back to Ontario for this race I will no be able to contribute to the "get Nev-Monster" racing fund. If you need extra money for the fund, hit up Super, he owes me money anyways.
C • gauntlet 17
Sunday Nov 16, 2008 #
running 1:26:00 [3]
Run around Nose Hill park in the snow with Mark. Great morning for it. Blasted some hills. Felt good and maintained a nice steady tempo for duration. Will add hr data once I download from Suunto.
Saturday Nov 15, 2008 #
Cycling 1:50:00 [3]
roller ride inside while watching Indiana Jones and something about the crystal skull. Good ride, kept hr around 135 most of the time. Rode with Alice.
Friday Nov 14, 2008 #
Cycling 30:00 [3]
commuting like a champ
BLASTING 45:00 [3]
hit it hard after work. chins, abs, shoulders.
Thursday Nov 13, 2008 #
Cycling 30:00 [3]
beauty ride in, stiff headwind on ride home.
running 46:00 [4]
treadmill hill workout. Ran intervals as follows: 5 min warm-up, 30 min of 15 degree slope to 5 degree slope, with intervals determined by hr. ran steep at 5.3 mph until hr hit 165, then dropped slope to 5 until hr hit 135. Repeated for 30 min. Ran cool down for last 11 minutes. Good workout.
biathlon_summer 25:00 [3]
mini-race tonight. Not a tonne of running. Hopefully snow next week. Shooting is improving, although still not banging off many targets.
Wednesday Nov 12, 2008 #
BLASTING 1:10:00 [3]
Hard blast with Brad at the deathstar gym today. Incline press at 50x1, 70x3 sets with abs superset in there; Flat bench 185 x 6, 6, 5 reps 165 x 7 reps with ab twists in between; then seated shoulder press which I sucked at with 35 dbs and more abs in between then pec dec, machine military press, abs. stretch and finish. feeling the burn.
Cycling 30:00 [3]
nice riding today
Tuesday Nov 11, 2008 #
BLASTING 10:00 [3]
abs, lower back, small (relatively speaking of course) muscle next to traps. Found some great gothic metal bands to pump me up too...Tiamat. Am also on a Flogging Molly and Dropkick Murphy's roll.
running 35:00 [3] 8.2 km (4:16 / km)
Nice lunchtime run. Cold, but no issues. Kept HR in the mid-140s to low 150s. Felt pretty good. Hams toight from yesterday's squat thrusts.
Cycling 30:00 [3]
left work early today at 5 so I got to ride a bit in the light. sweet.
Monday Nov 10, 2008 #
running 35:00 [2] 7.0 km (5:00 / km) +2m 5:00 / km
Lovely morning run to work along the bike path. Wish they could be trails but alas, they are not. Anyhow the sun was up, temp was around 0, and I was perfectly dressed. Pack was pretty light. Felt good. 2 m climb was to the pedestrian bridge to cross the island!
BLASTING 50:00 [4]
savage blast session. chins to push ups x 5 sets, shouder work with band, then squats w/ single leg calf raises, 2xlunge lap, hamstring curls. Killer.
Note
ride home. rides are slower now that they are in the dark. still better than driving though!
Sunday Nov 9, 2008 #
Cycling 1:40:00 [2]
ahr:134 max:144
Ride on the trainer. Good spin, got bored though. Kept the hr in the 130's generally and cadence around 85 -90.
Saturday Nov 8, 2008 #
Note
Got inspired at the Banff Mtn. Film festival. Great time with Alice. Spent some time at the explorer's club booth. Interesting group.
Thursday Nov 6, 2008 #
running tempo 34:00 [4] 8.0 km (4:15 / km)
Tempo run from Prince's Island to Crowchild Bridge and back. Easy trot to start and then picked up the tempo about 2 minutes in. Felt good and running is definitely coming back. No real elevation on run. Kept HR between 160 - 170 for most of it.
BLASTING 15:00 [3]
Bench, abs, chins, abs. Tired after the run.
running warm up/down 10:00 [2]
run warm up/cool down.
Note
biathlon training tonight. Some good shooting tonight. 4/5 prone, 4/5 standing. Did the workout easy with about 20 minutes of running between shooting bouts.
Wednesday Nov 5, 2008 #
Cycling 30:00 [3]
slightly wet and snowy ride to and from work today.
Tuesday Nov 4, 2008 #
Cycling 30:00 [3]
first snow. wet commute.
BLASTING 30:00 [3]
Legs: lunges around the track, squats, hamstring curls, calf stuff (should go heavier), 2xab exercies.
Monday Nov 3, 2008 #
running 18:00 [5] 3.0 mi (6:00 / mi)
tread mill intensity session. Felt pretty good. Could have either raised it a notch or lasted a few minutes more, but 3 miles was the goal at 10 mi/hour.
running warm up/down 10:00 [2]
10 minutes of warm up/cool down...walking and easy jog on the streets of milledelphia.
BLASTING 35:00 [3]
Hard-core blast session: 135 x 24, 135 x 20, 185 x 4 bench, w-grip chins 12xfull hang for first set and down from there superset with shoulder band work (full side and full front)...definitely feeling much stronger with the chins, seated row 150x3 sets of 10, 8, 8. Ab work in between. Rotator sets too. Ran immediately after this.
Cycling 30:00 [3]
another lovely day for commuting. rode in with shorts/knee warmers. Wild. Supposed to get cold soon though.
Saturday Nov 1, 2008 #
Cycling 1:30:00 [3]
road ride with Matt. Very strong rider. I was feeling the earlier mtb and yesterday's leg work I hope, because I didn't have a great ride. Got dropped on two climbs...ugly. Incredible day though...+16 and sunny. Wind was stiff though. Did an abbreviated springbank road loop.
Cycling 1:30:00 [3]
mountain bike ride with Kevin. He showed me some new trails along the Bow that were pretty cool. They hugged the edge of some steep river bluffs and were in great shape. Good climbs, fast stuff, plus nice rollers. Weather was warm enough for shorts and jersey without arm warmers. Great day!