Training Log Archive: zoolanderIn the 31 days ending Jan 31, 2009:
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| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||||||||||||||||||||||||||||||||
Friday Jan 30, 2009 #
running 32:00 [3] 7.0 km (4:34 / km) +5m 4:33 / km
Run in this morning. Good tail wind. Felt okay.
BLASTING 1:00:00 [3]
Intense bosu ball workout with Brad. Program designed by Tara. Great stuff. Will do again.
running 1:30:00 [3] 16.1 km (5:35 / km)
Run to J and T's after work (and a pint). Decided to run all the way to Discovery from DT instead of run home and bike it. Took south side of river which was a mistake due to no lights, super icy sections, and no snow removal. N side of river is pure gold. Good run up Edworthy hill, then some back roads running to 17th, uphill to 69 and straight down to Disco. Could feel the legs a bit during this run, probably to the leg workout earlier.
Thursday Jan 29, 2009 #
Cycling 40:00 [3]
usual commute.
Wednesday Jan 28, 2009 #
running 45:00 [3] 8.3 km (5:25 / km)
Moderate run at 7.5 mph for about 39 minutes with the remainder spent in warm up and cool down. Felt okay but overall pretty tired today. Hips tight, and behind left knee a bit sore. Stretched afterwards.
Cycling 40:00 [3]
commute. Usual tail wind in, headwind home. Tired today.
Tuesday Jan 27, 2009 #
running 35:00 [3]
Incredible wind today. 50 - 60 km gusts. Hell of a headwind but made for a very nice tail wind. Felt like someone had their hand on my back during portions of the run. Ran from Dstar to Edmonton Trail, W to 14th and back on south sieeed. Felt pretty good. Worked harder than planned on the way out, steady tempo on return.
BLASTING 10:00 [3]
post run core.
running 25:20 [3] 4.0 mi (6:20 / mi)
4x1 mile repeats at 6:30/mile. Felt okay. Could have pushed a bit harder but not much. Legs felt a bit sore from earlier today. Evening session.
running 12:00 [3] 1.5 mi (8:00 / mi)
Warm up was two hard laps, and cool down was relatively easy 3 laps
BLASTING 5:00 [3]
5 min of post run core tonight and then about 10 minutes of stretching.
Cycling 40:00 [3]
lovely tail wind in this morning. Ugly headwind on way home. Took it easy more or less.
Monday Jan 26, 2009 #
BLASTING 45:00 [3]
Tiring session today. Chest and Back. Felt the burn.
Cycling 40:00 [3]
commute. mini interval.
Sunday Jan 25, 2009 #
running 1:00:00 [3]
-30. Basically yesterdays run with two hill repeats at the end. Dfir trail icy.
Saturday Jan 24, 2009 #
running 1:00:00 [3]
-29. That would explain the ice on other runners faces. Ran the D-fir trail on the S side of the river. Icy but good. First real run in the Montrail Gortex Hurricanes. Clunky, but nice for this weather. Felt pretty good out there. Thought about form and tried to work on that. All in all a great run and good to be working the cardio again.
C • -25c 5
Friday Jan 23, 2009 #
Cycling 50:00 [3]
On the trainer for an easy spin with some power sessions thrown in for fun.
Monday Jan 19, 2009 #
Note
travel day to Cold Lake AB
BLASTING 10:00 [3]
push ups and sit ups in my trailer.
Sunday Jan 18, 2009 #
running 55:00 [3]
55 min lower tempo: Hr 145 - 155. Felt okay. Legs might have still been tired from previous two days.
running warm up/down 10:00 [3]
warm up and cool down for run.
Stretching and some pliometrics post run.
Stretching and some pliometrics post run.
Saturday Jan 17, 2009 #
Skate Skiing 2:00:00 [4]
Two laps of Canmore Nordic using the Banff trail, Bow Trail and Bruin Trail. Skied with D and MH...good times. Conditions alright...icy along most of the Bow and rocks around the meadow on the Banff trail. Still, sunny, -5-10, and great to be out. Kind of skied intervals unintentionally, D and I would go off relatively hard and usually wait at the top of climbs. Form was okay, but could feel the tiredness in my legs from yesterday.
Friday Jan 16, 2009 #
BLASTING 1:05:00 [3]
Hit the legs hard. Squats on the bosu (standing on soft part - bar, 25, 35, 35), deadlifts 3x12x135, bosu squats (standing on flat part) 3x8-10 holding 45 lb plate with press at top, calf work on bosu, hamstring curls single leg x 2 sets 50, 60, lunge walk around track with 30 dbs alternating curls while stepping, bunch of wide grip chins, stretching, some hanging abs.
Thursday Jan 15, 2009 #
Biathlon 1:20:00 [4]
Two mini races. Pursuit and Relay. Shot on large targets since didn't zero before hand. Shot well. Skied well. Felt about 8.5/10 on fitness, so I think I've licked the cold that dogged me over Christmas.
Cycling 40:00 [3]
commute. got icy in the afternoon...slick. Crash fest, but not for me thankfully!
Note
Delicious dinner ready when I came home prior to leaving for biathlon. Thank you for your comments, they made all the difference. ha ha.
What a great wife I have.
What a great wife I have.
Wednesday Jan 14, 2009 #
running 45:00 [3]
Tmill run at 7.5 mph pace. Felt pretty good. Tried to work on technique suggestions. few min cool down and warm up. Stretched afterwards.
Cycling 40:00 [3]
commute with late night ride home.
Tuesday Jan 13, 2009 #
Note
This is going to be an exciting summer for adventure science. With two teams set for the BT run already, and two missing pilots to search for, I'm pretty pumped. I have been talking with Ron Boychuk's family who is interested in working together in BC this summer, so now it's time to start finding interested participants to spend a week in July/Aug searching BC mtns west of Revelstoke. Last night I was contacted by some American acquaintances who also looked for Fossett last summer. They will be searching in June for a missing pilot and passenger in the Sedona Arizona area. I will likely help with this, although it overlaps with the BT run.
If anyone is interested in getting involved in either search, drop me a note.
Cheers.
If anyone is interested in getting involved in either search, drop me a note.
Cheers.
BLASTING 1:00:00 [3]
blasted chest with a bit of tris. 104 bench reps in 8 sets of 135 lbs. Then 4 sets of pushups, single arm flys x 3 sets of 15 lbs (although 17-20 would have been better), dips x 3 sets, and bench dips with 40 lb db x 3 sets. 2x12 single arm tri-kickbacks. Very tired at the end of this one. Stretching afterwards.
Cycling 40:00 [3]
commute to and from on super slushy roads on way home.
running 1:15:00 [3]
8 laps of the olympic oval running track doing drills. 4 drill sets, 2 laps per set, and 2 times through. Toe push off and heel kick, knee drive, lean forward with hips under the body and no curvature in the back, and drive arms.
Felt alright.
Felt alright.
Monday Jan 12, 2009 #
Cycling 40:00 [3]
commute. Slushy in spots, but overall still good.
BLASTING 1:00:00 [3]
Blasted the legs hard. Squats on bosu with 45 plate held in front, hack squats on bosu, lunge walking with 30 lbs for curls, calf raises superset between, deadlifts 3x12x135 lbs, abs, stretch.
Sunday Jan 11, 2009 #
Cycling 1:30:00 [3]
Cycle on the trainer. Felt okay, not super strong.
Saturday Jan 10, 2009 #
Skate Skiing 1:20:00 [3]
skate skied around Shagnappi GC with Alice. I went sans poles to work on my glide and balance. Conditions were not bad. Not really much space to skate but it was still nice to get out.
walking 27:00 [3] 0.0 km
treadmill on 4 km/h and 15 degree. Walked barefoot to jumpstart the foot toughening program for BT run. Felt good.
C • BT run? 10
Friday Jan 9, 2009 #
BLASTING 1:05:00 [3]
Blasted the chest hard with Brad at the deathstar.
Bench, similar to last chest workout: 135x12, 185x10, 205x5, 225x3 (needed help with 2 and 3 a bit), 135x17. Superset 50 lbs inclined db press with pushups and wide grip chins. Then seated wide grip cable row with dips btwn, then seated rope/cable row (high) with pec dec and seated bench (macine drop set) x 2 sets.
Abs and lower back to finish with some stretching.
Bench, similar to last chest workout: 135x12, 185x10, 205x5, 225x3 (needed help with 2 and 3 a bit), 135x17. Superset 50 lbs inclined db press with pushups and wide grip chins. Then seated wide grip cable row with dips btwn, then seated rope/cable row (high) with pec dec and seated bench (macine drop set) x 2 sets.
Abs and lower back to finish with some stretching.
Cycling 40:00 [3]
cold commute in, warm slushy home.
Thursday Jan 8, 2009 #
Cycling 40:00 [3]
cycle into work pretty good, much slower going home due to snow. headwind both ways. legs felt better.
Note
So jetted home ready for biathlon. Dinner wasn't ready so I had to spend time doing that. By the time the car was loaded we were running behind sked. Made it to the meeting spot and decided that since nobody else was there, that it wasn't worth the drive to Canmore especially considering the crappiness of the roads to get there. So, as we were preparing to leave, another biathlete showed up, so the plan changed to a ski at COP and we went there. It was 6 pm, trail pass was $13 bucks for a crappy loop (~$7 at Canmore Nordic Centre), and since Ally had to rent poles, I bought a pass for her and her friend and left them to ski, I went home to rest for a big, training filled weekend. Apparently the time to hit COP is after 7 pm, when you can ski for 2 hours at $8. Much better deal. So now I'm here, waiting for the wife to return and feed her dinner and provide a warm drink, like a good domesticated husband. Kill me now.
Wednesday Jan 7, 2009 #
Note
Just posting some excellent news regarding Ray Zahab's South Pole expedition. They made it January 06. Details at http://www.southpolequest.com/
Well done lads.
Well done lads.
BLASTING 45:00 [3]
core workout. feeling tired overall. stretched too.
Biathlon race 14:00 [4]
Sprint biathlon race at COP with air rifles. Fun ski, although the wait (3 hours) was brutal.
Cycling 40:00 [3]
ride to and from work. bonus that I got to ride in daylight since I left early for the race...
Skate Skiing warm up/down 15:00 [3]
warm up before the race.
Tuesday Jan 6, 2009 #
running 30:00 [2] 6.0 km (5:00 / km)
Easy run with the running group after blasting. Picked it up at the halfway point and ran around tempo back. Felt alright.
BLASTING 40:00 [3]
Blasted the chest hard and hit the back. Rotator at the end.
Chest: 135x12, 205x6, 135x12, 225x3, 135x10
Chins: Fully controlled wide grip x 5 sets (12, 8, 7, 8)
Seated Row: 135, 120, 105, 90. Focused on holding the contraction for 3.
Shoulder band work: 1x12 front, 1x12 side
Rotator: cable work at 7.5 lbs.
Chest: 135x12, 205x6, 135x12, 225x3, 135x10
Chins: Fully controlled wide grip x 5 sets (12, 8, 7, 8)
Seated Row: 135, 120, 105, 90. Focused on holding the contraction for 3.
Shoulder band work: 1x12 front, 1x12 side
Rotator: cable work at 7.5 lbs.
Cycling 40:00 [3] 14.0 km (2:51 / km)
nice ride in and from work. roads alright.
Monday Jan 5, 2009 #
running 1:10:00 [3] 13.0 km (5:23 / km)
Running to and from work today. Both runs in the dark. Fun. Felt sluggish. Trails in okay condition. Overdressed in the morning, good in the evening.
Must destroy my TNT competitors after being embarassed in the boxing day run.
Must destroy my TNT competitors after being embarassed in the boxing day run.
Sunday Jan 4, 2009 #
Skate Skiing 15 [4]
hill intervals with biathlon group. worked on offset.
Skate Skiing 3:15:00 [3]
skate ski including warm up, drills, and laps between shooting. Prone shooting great. Felt pretty tired overall today. Not sure why. Sleep?