Training Log Archive: zoolanderIn the 31 days ending Jan 31, 2013:
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Wednesday Jan 30, 2013 #
8 AM
BLASTING 2:45:00 [3] 15.0 km (11:00 / km) +500m 9:26 / km
run from heart mtn parking to top of prairie view - great day for it. Broke trail through about 10-30 cm fluffy stuff. Hiked up, ran it all down. Great day - kept hr controlled.
Tuesday Jan 29, 2013 #
8 PM
Skate Skiing 1:00:00 [3]
few laps of the night track. Great ski and great time to be out.
Monday Jan 28, 2013 #
7 PM
BLASTING 45:00 [3]
good session but quick. core didn't get the love it deserved.
Sunday Jan 27, 2013 #
12 PM
Cycling 6:50:00 [3] 50.0 km (8:12 / km) +800m 7:36 / km
rundle lap w Liza and Aurelie on the fat bikes. intense winter ride!
Saturday Jan 26, 2013 #
4 PM
Skate Skiing 1:05:00 [3] 12.0 km (5:25 / km)
cruise down Banff trail avec Aurelie.
Friday Jan 25, 2013 #
7 AM
BLASTING 45:00 [3]
Solid morning session with lots of core. Felt great.
5 PM
running 40:00 [3] 8.0 km (5:00 / km)
couple of laps around Chaparal with Yukon
9 PM
Hockey 30:00 [3]
hard lake session with Brad. Intervals basically but fun to be on the ice.
Thursday Jan 24, 2013 #
8 AM
running 3:20:00 [3] +500m
Run - hike - scramble - blast downhill - run. From home to summit of Ha Ling peak and back down. Flew on the way down. Legs felt much better a day later too - no shredded quads. Thanks to Ian for making it happen.
Wednesday Jan 23, 2013 #
7 PM
running 55:00 [3]
cruise around the streets of Canmore at night. Explored and found out a bit more about the town I now live in.
Tuesday Jan 22, 2013 #
BLASTING 30:00 [3]
core workout post swim - ears full of water - made it tougher.
swimming 50:00 [3] 2.3 km (21:44 / km)
solid swim. used pull buoys for 2 k. final few hundred meters just freestyled normal
4 PM
Cycling 2:00:00 [3]
ahr:130 max:150
rollers watching fine cuts of Boundless
Monday Jan 21, 2013 #
10 PM
Cycling 1:55:00 [3]
more time on the rollers. Judge Dredd and part of No Country for Old Men. Violence.
Sunday Jan 20, 2013 #
2 PM
BLASTING 55:00 [3]
solid session.
3 PM
Cycling 3:00:00 [3]
rollers and football. 'niners and ravens. booyah.
Friday Jan 18, 2013 #
8 AM
walking 2:00:00 [3] +500m
Up Lady MacDonald with Ian from the Iron Goat parking lot on Cougar Creek. 1:25 to the saddle above the tea house and then 26 min down. 2 hours all in. Great adventure - serious winds up high - made the final hike above the tea house tough. Feel good. Weights later? tbd.
Thursday Jan 17, 2013 #
4 PM
Cycling 2:30:00 [3]
rollerfest. Jack Reacher - sweet.
Wednesday Jan 16, 2013 #
2 AM
BLASTING 55:00 [3]
Awesome session at the gym. One problem - I'm getting fat. 178 lbs. I was 167 during race season only 3 months ago. Sure I'm a giant beefcake again but so what - I'm going to be slow as hell if I don't deal with this. I think the clean mountain air actually has a mass and I've been eating too much of it!
I would have thought polluted city air weighed more. huh. Workout was chins, bench, single leg lunges on bosu, wobble board single leg, abs on the bench, ABCs on Bosu all x 3; 1/2 deadlifts x 3 with hip strengthening moves, and ball crunches to round it out. great session.
I would have thought polluted city air weighed more. huh. Workout was chins, bench, single leg lunges on bosu, wobble board single leg, abs on the bench, ABCs on Bosu all x 3; 1/2 deadlifts x 3 with hip strengthening moves, and ball crunches to round it out. great session.
3 PM
Skate Skiing 2:20:00 [3] 28.0 km (5:00 / km)
Nordic centre ski. First lap by myself, second with PV. First lap super easy, second lap nice steady tempo - nothing crazy but plenty of hills.
Tuesday Jan 15, 2013 #
Cycling 3:15:00 [3]
rollers - in 3 sets today. Zone 2. Easy peasy - metabolic efficiency training begins today
Sunday Jan 13, 2013 #
11 AM
swimming 1:00:00 [3]
another day in the pool. shoulders and lats sore from weights but overall a good session with some intervals at the end.
12 PM
BLASTING 30:00 [3]
solid core session. getting much better on the wobble board. Weighed in at the heaviest I've seen in ages - 176! Awesome!!!
4 PM
running 1:30:00 [3] +300m
solid run up to grassi lakes on snowy trails, then down highline. Feeling strong.
Saturday Jan 12, 2013 #
BLASTING 50:00 [3]
I almost entered this as weight lifting instead of blasting - that's how long it's been since I've been seriously in the gym. Shame on me. Solid session though. Few cycles x 3 plus good core and leg, ankle stability moves. Love the gym. Hoodie was on. 36 year old looking like a young punk - who am I trying to be? Turbo? ahahaha. Time for a steak dinner, so no.
3 PM
running 1:15:00 [3] 15.0 km (5:00 / km) +10m 4:59 / km
Great run with Amy. Testing B2R shoes...not too shabby, even in the snow - they are a performance road/rail trail shoe. Nice and light. Split toe takes about 5-10 min of running to forget about. Comfortable slipper fit.
7 PM
Cycling 1:00:00 [3]
rollers for first half of 'niners game. Good game, boring rollers.
Thursday Jan 10, 2013 #
9 AM
downhill skiing 2:30:00 [3]
big powder day at Mt. Norquay. Lots of fun for the first ski of the year. Powder boards would have floated juuuuuuuust a bit more but I can't complain! Awesome! Legs fried from yesterday.
Wednesday Jan 9, 2013 #
9 AM
BLASTING 1:00:00 [3]
So great to back in the gym. New gym, same burn. Hit all the old favourites hard: Bench, dead lifts, shoulder abcs, lots of core, calves, stability work, wobble board. To add: single leg squats, lunges on the ball, and hip strengthening moves.
10 AM
swimming 1:05:00 [3]
Solid swim session. Did a K out of the gate, then some pull-buoy work, and a bunch of intervals to finish it off.
6 PM
Cycling 1:50:00 [3]
warm up and cool down included - tempo ride with hill work - 3 circuits on the trainer at Rebound Cycle. Intense. I suffered but really enjoyed it. I see more in my future.
Tuesday Jan 8, 2013 #
12 PM
Skate Skiing 1:35:00 [3] 18.0 km (5:17 / km) +150m 5:04 / km
solid ski at nordic centre w Karen.
Monday Jan 7, 2013 #
5 PM
Skate Skiing 50:00 [3] 14.0 km (3:34 / km) +50m 3:31 / km
first ski of the year - out and back on banff trail before it got too dark! Fun times.
Sunday Jan 6, 2013 #
2 PM
running 2:30:00 [3] 10.0 km (15:00 / km) +400m 12:30 / km
run and hike with Amy around Canmore and Lady Mac. Solid day.