Training Log Archive: zoolanderIn the 31 days ending Jan 31, 2010:
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Sunday Jan 31, 2010 #
downhill skiing 2:00:00 [3]
~5 cm of fresh snow to make the runs a bit more fun. Little bit slower pace today due to larger ski/board group, but still fun. got some long rippers in today.
C • Tip 5
Saturday Jan 30, 2010 #
downhill skiing 3:00:00 [3]
Fernie. Groomers for a bunch of runs in the morning and then into the trees for the rest of the day where the good snow was. Started to snow in the afternoon.
Friday Jan 29, 2010 #
11 AM
running 1:10:00 [3] 15.0 km (4:40 / km)
Run with Nick at lunch. Felt tired from yesterday's training. Legs sore. Calves sore. Ran at a good tempo.
Thursday Jan 28, 2010 #
Cycling 40:00 [3]
Nice rides to and from work
7 PM
running 1:10:00 [3]
2 pints after work and then to the track...not the best pre-training fuel. Oh well. Went at a steady tempo for ~10 laps, maybe more. Calves felt pretty good for most of it, started to feel sore during the final 2 laps, and small blister developed on the 2nd toe on the right foot. No biggie though. Put the flats on and continued to run up-tempo for the rest of the session. Felt really good, like I could hold the pace no problem.
After core session I had my first biomechanics film session with Amy. I've got a lot of work to do on my form. From an overly arched back, to my ribs extending to far to my hips rotating forward...I've got to rebuild my running style. Well, at least I've got 7 more months! The video is a great start for the death race though and I'm pretty psyched.
After core session I had my first biomechanics film session with Amy. I've got a lot of work to do on my form. From an overly arched back, to my ribs extending to far to my hips rotating forward...I've got to rebuild my running style. Well, at least I've got 7 more months! The video is a great start for the death race though and I'm pretty psyched.
Wednesday Jan 27, 2010 #
7 AM
running 35:00 [3] 6.7 km (5:13 / km)
Nice run in this morning. Pack was lighter. Path was generally clear. Had the running flats on and felt really good. No pain from yesterday's barefoot on the t-mill. Things are looking good.
12 PM
BLASTING 55:00 [3]
legs and back. heavy squats plus physio style exes
5 PM
running 35:00 [3] 6.7 km (5:13 / km)
commute home. Lost in thought..solid run despite tired leg. No pain...all gain
Tuesday Jan 26, 2010 #
running 35:00 [3] 3.0 mi (11:40 / mi)
Hill on the tmill. 6 mph for 7 - 10 degree hills. Barefoot (in socks). No issues. Felt good on the feet. Left ankle stiff in forward flexion. Can feel a tightness in the back left...not achilles though. Probably just from soccer and skiing.
7 AM
running 37:00 [3] 6.7 km (5:31 / km)
Felt slow today and oddly the legs were tired despite nearly 8 hours of sleep. Perhaps the heavy pack was the culprit. Blister on left heel from the flats yesterday (first time in months), so wore the big shoes in and did they ever feel clunky!
12 PM
BLASTING 20:00 [3]
single arm chest press on the ball x 65, ball tuck push ups with walking hands, push ups with squishy ball rolling back and forth. Challenging. 1 set of dips to wrap up.
Monday Jan 25, 2010 #
7 AM
running 35:00 [3] 6.7 km (5:13 / km)
easy run into work. wore the flats. life is good.
9 PM
BLASTING 15:00 [3]
tough core session at home.
Sunday Jan 24, 2010 #
8 AM
running 2:10:00 [3] 23.5 km (5:32 / km) +70m 5:27 / km
Pathways in decent shape but lots of slush. 2 hills. Felt okay. Legs and upper body tired.
Friday Jan 22, 2010 #
2 AM
Cycling 2:05:00 [3]
Solid trainer session with Nick watching old tour de france vids. Kept it steady. Perfect answer for my tired legs.
Thursday Jan 21, 2010 #
7 AM
running 35:00 [3] 6.7 km (5:13 / km)
Run to work.
12 PM
BLASTING 50:00 [3]
Legs and back. Solid day for legs, with good back as well.
7 PM
running 18:14 [4] 5.0 km (3:39 / km)
5 x 1 km repeats at 3.39, 3.40, 3.36, 3.41, 3.38 on the track. Felt pretty good although the food eaten shortly before threatened to reappear. Could have done another 2 km of repeats but opted to pull at 5, and then do more barefoot warm-up/cool down.
running 30:00 [2] 4.0 km (7:30 / km)
Laps to warm up, between intervals, and to cool down. Warm up and cool down run in barefeet. Felt really good. Calves not acting up!
Wednesday Jan 20, 2010 #
7 AM
running 35:00 [3] 6.7 km (5:13 / km)
Early cruise to work. Took it pretty easy. Felt okay, but tired.
12 PM
running 48:00 [3] 10.8 km (4:27 / km)
Lunch cruise with Geoff. Felt pretty good.
Tuesday Jan 19, 2010 #
12 PM
running 45:00 [3] 4.0 mi (11:15 / mi) +472m 8:14 / mi
Steady run on the t-mill. Started incline at 7.5 and finished at 10 degrees. Pace at 5.5 mph, so was able to relax and breath through the nose. Good to put in a sustained hill effort.
Monday Jan 18, 2010 #
Cycling 35:00 [3]
icy in patches. side roads are rinks, but overall good rides both ways.
12 PM
fitness class 1:00:00 [4]
Intense lunch-hour workout. Blasting class with chinup sets before and more core following the class. Upgraded to 30s for the exercises and that was pretty solid. Hard, and unable to complete every rep, but good. Still feeling the burn up top. Core work after was good. and 15.5 wide grips early on today with full hang, so that was excellent.
Sunday Jan 17, 2010 #
8 AM
running 2:25:00 [3] 28.0 km (5:11 / km)
Great morning run with the ARush crew. Colder than expected but okay. Calves still sore/tight...tighter during last 30 minutes. So the workout was about 22 km easy running with 4 x 1km back to back intervals near LT (probably ran too fast) with 1:30-2:00 min rest, and another 2 x 1 km intervals at the end of the formal run (then I ran home from Eau Claire). Great day and felt pretty good.
Saturday Jan 16, 2010 #
12 PM
snow shoeing 2:00:00 [3]
Great snowshoe to Chester Lake with Meridian and KatieMac. Killer weather. Lots of good photos and video taken. Fresh snow made it even better!
Friday Jan 15, 2010 #
Cycling 35:00 [3]
usual commute.
Thursday Jan 14, 2010 #
12 PM
running 37:00 [3]
Same run as previous day with Nick over lunch - crowchild and back. Nice and warm. Decent tempo. Looking forward to calves improving...not there yet.
5 PM
Cycling 35:00 [3]
Nice commuting rides today. Still warm.
7 PM
running intervals 1:00:00 [3]
Intervals on the track tonight. Kept the shoes on. Calves still sore. Kate out for a spin and was running well as usual. 8 x 450 twice. Worked through a series of 4 drills during the 16 laps. toe push, knees up, forward lean, arm drive. Felt good. Did 4 lap warm up, 3 lap cool-down. Stretching and core work followed.
Wednesday Jan 13, 2010 #
Cycling 35:00 [3]
nice commuting today
12 PM
running 38:00 [3]
solid 8.5ish km run with Nick. Calves still sore for first 1/2 but felt better with the tail wind.
Tuesday Jan 12, 2010 #
running 1:00:00 [3]
commute to and from work plus ride to the Oval to check out the biomechanic video system.
12 PM
running 25:00 [3] 5.5 km (4:33 / km)
approximated time since I ran without a watch. Calves killing but managed to run to 14th.
Monday Jan 11, 2010 #
BLASTING 1:00:00 [3]
Chest and core in the gym. Great core day.
Cycling 35:00 [3]
warm weather! commute.
Sunday Jan 10, 2010 #
downhill skiing 1:00:00 [3]
Alpine skiing at Norquay. Great day. Bought 3.5 hr ticket and skied a bunch of runs.
Saturday Jan 9, 2010 #
Skate Skiing 1:30:00 [3] 16.0 km (5:38 / km)
Mt. Shark day. Another beaut! Slice joined me, Alice, MH, and Dom. Multiple laps on multiple tracks. The 10 km trail first. Did some drills too with coach Slice. Use my legs when I ski. hmmm.
Skate Skiing 6:00 [5] 2.0 km (3:00 / km)
Fun relay race to finish the day on the 2 km loop. I was dead after my lap and my triceps were cramping!
Friday Jan 8, 2010 #
Cycling 40:00 [3]
commute...warm finally!
BLASTING 40:00 [3]
core blast, 2 lunge laps around the track with the 15 lb above the head, stretch.
Thursday Jan 7, 2010 #
Cycling 40:00 [3]
Bike commuting to and from work. Colder than anticipated this morning...-25.
Wednesday Jan 6, 2010 #
BLASTING 50:00 [3]
back blast with shoulders. Good workout. Lots of chins. No dead lifts...will hit that on the leg day. Felt tired but worked through it.
running 33:00 [3]
AM commute run was a beaut. Felt really good going in until some dude passed me. My tempo run picked up a bit, but I didn't put the chase in, just stayed about 100 m back for the next few km. Good tempo, that dude was strong.
running 35:00 [3]
PM commute run home. Felt tired but soldiered on. Good run once I got warmed up 15 minutes into it.
Tuesday Jan 5, 2010 #
running 35:00 [3]
Run in this morning. Very snowy and a bit slick. Fun though. -cold.
BLASTING 40:00 [3]
Good chest day with Brad. Lots of db and core synergistic work. Abs burned.
Monday Jan 4, 2010 #
BLASTING 35:00 [3]
Leg blast pre barefoot run.
running 20:00 [3]
15 min barefoot run 6 degree grade x 7 mph. Felt really good. Usual blister started up around 15 min so walked last 5. Wore socks. Does that still count?
Cycling 40:00 [3]
commute to and from work. Good to be back. ;)
Sunday Jan 3, 2010 #
BLASTING 1:00:00 [3]
P90X Core synergistics workout. Solid core effort.
Saturday Jan 2, 2010 #
running 1:30:00 [3]
Resolution continues to dominate my life. Well, not really after a 4 beer outing last night. Anyhow, got a solid mix of trail and pathway in today and some Hansel crushing hill climbs in for sport. Abs to come soon. All in a days work.
Friday Jan 1, 2010 #
Skate Skiing 1:15:00 [3] 14.0 km (5:21 / km)
great ski at mt. shark yesterday. stellar conditions and really fun skiing. did the 10 km loop plus two quick 2km loops to finish. Alice skied well too.