Tuesday Feb 28 |
 | Running 30:00 [3] | |
| |
| "Warmup" intervals tonight on the mill - decent pace, mini hill sprints. |
| Running intervals 33:00 [4] | |
| |
| More mini hill sprints at higher intensity/grade - nice to break in my latest New Balance runners, shipped quickly and at a decent price from the gang at Running Free .... NB is the only brand I can safely mail order (aside from the OLWAY Tigers - just always get the same size and it seems to work); been running in the same SL-1 last for over 10 years! |
| |
| C • DK 5 |
| Indoor cycling 45:00 [3] | |
| |
| And then time to move over to the trainer to spin a bit and let Katta have a turn at the mill. At just about 30 weeks, her training is still pretty decent - I bet she gets about 8-10 hours a week of training in! |
| |
| C • Katta 10 |
| Strength 14:00 [3] | |
| |
| And a regular set of strength exercises to finish it off. |
Monday Feb 27 |
| Indoor cycling 47:00 [2] | |
| |
| Easy-load, high-rpm spinning. Time limited due to yet another night of call. |
| Running 47:00 [2] | |
| |
| And a couple of easy mini-interval sessions on the mill. Have to postpone the strength session until later tonight, assuming I can get home before midnight. |
Sunday Feb 26 |
| Indoor cycling 1:15:00 [3] | |
| |
| Some moderate spinning. Started out planning to go lighter but eventually increased the workload and it felt quite good. Again good cadence. |
| Strength 15:30 [3] | |
| |
| Nice strength session after the ride. |
| Running 1:12:00 [2] | |
| |
| This is somewhere about 2.5 for zone, but I'll log it as a 2. Experimenting with ankle weights on my slow runs - not wanting to risk injury wearing them for any speed or intensity sessions just yet. They feel comfy at a slow pace anyway, and definitely give some more HR increase, which is fine.
Today was a tough day - called out of bed in the wee hours after only 2.5 hours of sleep and had to work straight through until 1300 today - this on my only "day off" in a 13-day stretch. Sigh. I only hope to sleep through the night tonight and tomorrow - otherwise I'm running a sleep deficit that I really need to correct before headong over to Denmark. Want to make those days with KOK and the Norwegian team to be as high quality as I can manage....
|
Saturday Feb 25 |
| Indoor cycling 1:22:00 [2] | |
| |
| Lower intensity spinning, still good cadence (95-100 rpm). |
| Running 42:00 [2] | |
| |
| A couple rounds of lower intensity fartlek. |
| Strength 10:00 [3] | |
| |
| And some strength - cut a bit short because it's time for sleep - gotta take advantage of those sleepable nights whenever they come! |
Friday Feb 24 |
| Running 41:00 [2] | |
| |
| Easy run on the mill, feeling a little bit tired still - harder to keep the hr down but that's OK. Will see if I can train again tonight.... |
| Indoor cycling 1:01:00 [3] | |
| |
| Moderately brisk spinning on the trainer with a few sprints along the way. |
| Running 42:00 [3] | |
| |
| A couple rounds of moderate fartlek on the mill. |
| Strength 8:30 [3] | |
| |
| Abbreviated strength session at the end of the workout. |
Thursday Feb 23 |
| Note | |
| (rest day) |
| Ah yes - yet another unplanned rest day. But after stringing off a row of sleep-deprived nights (102-hour workweek in the 7 days prior), it was time to take a training break. Hopefully will be back on track soon.... |
Wednesday Feb 22 |
| Running 1:05:00 [2] | |
| |
| Moderately easy fartlek on the mill. |
Tuesday Feb 21 |
| Running 1:05:00 [3] | |
| |
| Moderate fartlek and mini sprints. |
| Strength 15:30 [3] | |
| |
| Some core, arms, and legs. Usual stuff. A few more one-legged squats carrying weights - seems to be a good exercise for legs, balance, and ankles all-in-one. |
| Indoor cycling 41:00 [3] | |
| |
| Steady workload spinning, brief (60-second) sprints interspersed within. |
| Indoor cycling tempo 30:00 [4] | |
| |
| Some higher quality spinning, focus on good cadence (constant RPM >95), heavier workload, a few standing sprints to break it all up. |
| Strength 6:30 [3] | |
| |
| Abbreviated core session to finish things off. |
Monday Feb 20 |
| Note | |
| (rest day) |
| Sigh. Yet another unscheduled rest day - not due to injury or sickness - just work demands. Was called in early for an epidural and had to stay in the ER basically until midnight - Mondays are a zoo! Oh well - I guess it leaves me better rested to pound some more hours in over the next few days; maybe I'll try a little more speed/intensity this week.... |
Sunday Feb 19 |
| Indoor cycling 1:03:00 [3] | |
| |
| On the trainer - some more 24 season 4 - See Jack go! |
| Strength 5:00 [3] | |
| |
| Abbreviated strength training. |
| Running 43:00 [3] | |
| |
| Nicer workout - some quality this time around - this was the cruising fartlek pace first, while watching the boys in red fail to score a goal for the second straight game.... Yikes! |
| Running intervals 21:00 [4] | |
| |
| Some sprint/hill intervals - a nice stretch of the legs.... |
| Strength 12:00 [3] | |
| |
| The usual workout at the end, maybe we'll play some badminton tonight. |
| Other Alternative Training 1:15:00 [2] | |
| |
| And some nice badminton to round of a good day of training. Gotta make hay while the sun shines - this is my only day off work in a two-week block. |
Saturday Feb 18 |
| Indoor cycling 1:01:00 [3] | |
| |
| Nice little ride on the bike - starting "24" season 4, so that should keep us going for a good little while.... |
| Running 47:00 [3] | |
| |
| Some fartlek and mini-sprint training on the mill. |
| Running intervals 16:00 [4] | |
| |
| Some higher-intensity intervals - this was the portion of the run that was in zone 4. |
| Strength 12:00 [3] | |
| |
| The usual mix of core, arms, and legs. |
Friday Feb 17 |
| Running 46:00 [3] | |
| |
| An average workout - watching the Canada-Finland game, plus the mens' 15K classic (US channel so brief highlights only - glad I wasn't the Norwegian wax technician...) in between Canadian powerplay goals.... |
| Strength 14:00 [3] | |
| |
| Usual stuff. |
| Indoor cycling 31:00 [2] | |
| |
| Was on my way to a 90-minute ride but the pager interrupted all that.... |
Thursday Feb 16 |
| Strength 55:00 [1] | |
| |
| A prolonged but easy workout, mainly core and upper body.
|
| Running 42:00 [2] | |
| |
| Some mill time, just to get stretched out and warmed up. Would have gone longer but tonight is badminton night and I'm hoping to make it over there for a little bit of alternative training too.... |
| Other Alternative Training 1:40:00 [2] | |
| |
| Badminton. Only a few of us so we could all play non-stop. So I managed to lose every game. Sigh. But fun, and an easy way to get the HR up and log some time without feeling bored. |
Wednesday Feb 15 |
| Indoor cycling 1:41:00 [2] | |
| |
| Some time on the trainer, watching a surprising hockey game between USA and Latvia - could it really be a tie? Wow.... |
| Running 1:10:00 [2] | |
| |
| And some time on the mill, watching John Cusack's "A Sure Thing"... |
| Strength 13:00 [3] | |
| |
| The usual.
All in all, a decent day of training - lots of quantity, if not quality. But that's my plan for the next little while anyway. Hopefully will get a few more 2+ hour days in the next stretch, although being on call on Saturday will make that a bit of a challenge. |
Tuesday Feb 14 |
| Note | |
| (rest day) |
| An actual rest day. Unplanned, but just way too tired at the moment. Not overtrained, though, so much as merely "underslept" - had 18 hours of sleep in the last 5 days, and that's starting to approach my limits. Much as I would have liked to train, it seemed safer to take a nap, especially with a trip to the airport after midnight to pick up Katta, who was just returning from an extra few days in the BVI with Annika. |
Monday Feb 13 |
| Running 1:15:00 [2] | |
| |
| Olympic review on the mill before heading in to work. |
Sunday Feb 12 |
| Hiking 1:35:00 [1] | |
| |
| Now I'm being a shameless mileage pig. But I need to do something to take me out of my misery. Seems the bloody Americans can't handle a couple of feet of snow and the airports are closed along the eastern seaboard. So guess who is presently stuck in the Miami airport, powerwalking around (and up and down and up the stairs) to pass the time.... To be fair, there were some other people doing the same, and they twigged me onto the plan that this didn't have to be a totally wasted day. Just poor quality, that's all. Now here's hoping that I can finally get to Toronto tonight at all. Already missed one standby attempt (%$&#! overbooking). Next one coming up in an hour or so - and if not then, I guess I'll have to start looking for a hotel and pray that I can at least get home sometime tomorrow! But no more walking for me - time for a Starbucks to pep me up.
[note: to be fair, there is a certain large metropolitan area in southern Ontario that has at least once called out the military to help with considerably less than 2 feet of snow...]
|
| |
| C • stranded 1 |
Saturday Feb 11 |
| Running hills 21:00 [4] | |
| |
| Out for a final morning run before weighing anchor. Did the main road over to White Bay with Annika and Mattias, then up, up, up to the top of the ridge on some muddy roads and then connecting down into Great Harbour from the eastern slopes. Total climb was just under 300m, which was a bit more than any of us had bargained for. |
| Running 30:00 [3] | |
| |
| This was the section of the above run that was actually not too taxing.
No swimming today - sigh. It was pretty windy beating back upwind to drop the boat in Road Harbour. Took a fair bit of water in over the bow, including one surprisingly good dousing that soaked pretty much everyone, even me back at the helm - unusual on a 40-foot boat. But it was a fun way to end the cruise....
|
Friday Feb 10 |
| Swimming 45:00 [2] | |
| |
| Light recovery swim after yesterday's exertions. |
| Hiking 30:00 [1] | |
| |
| An easy hike on the beach and around the island trails at Sandy Cay - nice, sunny and hot. Managed to sit on a cactus during a photo stop - ouch! |
| Running hills 40:00 [4] | |
| |
| Doing the "tour" of Jost van Dyke. It's a solid 300m climb straight up out of the harbour to the top of the main hill, then more tough rolling, _STEEP_ sections up and down along the ridge to the west, finally down to Little Harbour and back along the coast road to Great Harbour to finish. Total climb in the 570m range I guess. Foxy's was just starting to grill the ribs, chicken and mahi mahi for the evening feast, and that proved to be way too tempting for us to pass up, particularly after a long run. |
| Running 39:00 [3] | |
| |
| This was the portion of the above run that wasn't pounding my HR > 90% max. |
Thursday Feb 9 |
| Swimming 45:00 [2] | |
| |
| Out to the entrance rocks back at Trellis Bay. And yes - Henrik's bag FINALLY arrived today. Way to go American Airlines...! Fortunately you don't really need much more than a swimsuit and a T-shirt to get by down here. |
| Swimming 30:00 [3] | |
| |
| More pathetic attempts at front crawl. A triathlon would definitely not be a good plan at the moment.... If not for the wetsuit I'd have been even slower too. Well, you have to start somewhere, I suppose. |
| Running intervals 15:00 [5] | |
| |
| Hilly intervals "racing" the Swedes around the ~1 km loop at Beef Island (handicapped starts to keep things interesting). Ouch, ouch, ouch. Going counter-clockwise the hills are tolerable, even at speed. But clockwise, the one big hill is almost a "walker". Still, nice to have some intervals - though I wasn't really planning on much speedwork until after I'd finished a good 6 weeks of "base". |
| Running 26:00 [4] | |
| |
| The section of the run that was either hilly (but not intervals), or otherwise at higher tempo. |
| Running 30:00 [3] | |
| |
| And the section that was of more moderate intensity. Still struggling to keep the HR down, and still struggling with dehydration, despite drinking 5+ liters a day. Even in Japan I didn't need quite so much fluids - but then I was a bit more acclimatized to the heat and humidity, I suppose. |
Wednesday Feb 8 |
| Swimming 45:00 [2] | |
| |
| Some easy swimming off the boat. |
| Swimming 30:00 [2] | |
| |
| And decided that 45' just wouldn't cut it, so a second "workout" (or was it more of a relaxing way to cool down?) was in order. It is a training vacation, after all. |
Tuesday Feb 7 |
| Running race 35:00 [5] | |
| |
| This was a hilly time trial - the usual route on Peter Island: White Bay - Ridge Road - White Bay, all on dirt roads. Time for the trial was 31:50, which (I think) is pretty good, particularly after pounding my legs all to pieces on Virgin Gorda yesterday. I'd have to look and see what Holger, or Tom Wallace, had for times on that run - maybe they have it somewhere. But I don't think I've (ever?) been below 32' for that run. The first climb (110m in 6 minutes) was tough today.... |
| Running warm up/down 15:00 [3] | |
| |
| Cool down after the run - I was way too hot to hop into the water directly.... |
| Swimming 45:00 [3] | |
| |
| A little higher intensity swim - trying to figure out how to do a decent front crawl without inhaling too much salt water.... |
| Swimming 45:00 [2] | |
| |
| And some easier swimming and enjoying the reef. |
Monday Feb 6 |
| Running hills 1:00:00 [4] | |
| |
| A tough, tough run up Gorda Peak on VG. This is the portion at intensity, mainly uphill. Total of 600m of climb (and of course 600m of steep, tough descent - ouch!). HR a steady 95% max on the uphill grind; much on paved/smooth surface, but the last 20 minutes on a narrow, twisty trail network approaching the peak. |
| Running hills 32:00 [3] | |
| |
| This is the downhill and slightly flatter sections of the above run - the HR was down but the pounding on the quads was up. Starting to feel tired about 75-80 minutes into the run but considering the intensity (plus the sun and ongoing dehydration) that's pretty acceptable, I guess. Have been making a point of drinking 4-5 liters a day (no, not all Carib beer either - mostly Gatorade if the truth be told), and still dry.... |
| Swimming 45:00 [2] | |
| |
| Luckily, some lighter training in the water makes the running a bit more bearable.... |
Sunday Feb 5 |
| Running 35:00 [4] | |
| |
| Incredibly tough to run in the heat and humidity - this wasn't meant to be a spectacularly tough run, but half was with HR ~90% max! Basically around the roads on Beef Island plus once around the hilly interval loop with the Swedes. |
| Running 35:00 [3] | |
| |
| And this was the portion of the run at "cruising" pace, which down here still keeps the HR way, way up. |
| Swimming 1:00:00 [2] | |
| |
| And it just wouldn't be a satisfying day in the islands without some water time! |
Saturday Feb 4 |
| Swimming 1:00:00 [2] | |
| |
| Easy swim in Trellis Bay, still waiting for Henrik and Mattias (delayed a day because of flight problems leaving Stockholm). But Katta and Annika are here and so is our luggage, so things are looking up. |
Friday Feb 3 |
| Running 10:00 [3] | |
| |
| And again the demons of travel are against us - just caught a flight but no bags, and waaaayyyyy late getting to the boat. And running on the hilly, twisty, narrow, shoulderless roads of Tortola (which are populated by slightly insane drivers) after dark is a definite no-no. So the 10 minutes has to suffice. |
Thursday Feb 2 |
| Strength 25:00 [3] | |
| |
| Sigh. Late flights = no chance to train at hotel, beyond some strength training. But BVI, here we come! |
Wednesday Feb 1 |
| Indoor cycling 45:00 [3] | |
| |
| Moderate spinning on the trainer, Katta on the mill. |
| |
| C • You should get Katta to start ... 1 |
| Running 1:26:00 [3] | |
| |
| Some fartlek on the mill, with yet another 80's classic, "Can't Buy Me Love" - oh the early Patrick Dempsey....
"Nerds, jocks. My side, your side. It's all bulls@#t. It's hard enough just trying to be yourself."
|
| Strength 16:00 [3] | |
| |
| Core, arms, legs - the usual. |