Saturday Mar 11 |
| |
| Event: Nordjysk 2-Dages
|
 | Running long 2:25:00 [3] +350m | |
| |
| Relatively easy trail/terrain run with the GCG group of the day. About 350m of climb, but it came in bunches - I could definitely feel it when that happened.... This was my longest outdoor run since the adventure run last fall - felt good to do it, and I can see that there should be more of the same coming down the tubes soon. Just hope conditions improve in Cochrane and the 1-meter snow base soon melts away.... |
| Running warm up/down 30:00 [2] | |
| |
| Warmup and cool down for the afternoon/evening orienteering session with Hammer and MrPither. |
| Orienteering 50:00 [3] *** | |
| |
| Relatively easy O-session in Sass Woods with Hammer and MrPither. Billed as "downhill", but an unfortunate route choice led to a surprisingly high amount of climb for a "downhill" course. Technically pretty easy to find controls, and aside from that route choice it was all pretty decent. A few new trails on the map but the contours seemed reliable enough that it didn't really matter. Could feel a bit tired by the end of the day, though! |
| Strength 5:00 [3] | |
| |
| Abbreviated strength training after the Leafs game... |
Friday Mar 10 |
| Orienteering 47:00 [4] | |
| |
| Some orienteering training in Horseshoe Valley. I had my maps from the WOC test races in 1995, and had intended to get around most of the short race. However, the snow was knee-to-thigh deep throughout, and had the annoying crust that is just not quite thick enough to support your weight, but feels like your shins are being bashed repeatedly with a stick with every step you take. Not overjoyously fun, but it turned out to be a good workout anyway - hard to go at any real speed without the HR soaring up, up, up. |
| Running 1:12:00 [3] | |
| |
| Some mixed running with Hans after work, trying to avoid much of the rush-hour traffic. It was pretty muddy and there were a few hills. HR zones mostly 3, some zone 4 up the hills but call it a 3 overall. I see Hans logged it as zone 2, but I guess his legs are more accustomed to outdoor running. Try as I might, I just can't seem to properly replicate the steep hills and the mud on our indoor treadmill..... |
| |
| C • Treadmill 13 |
| Strength 5:00 [3] | |
| |
| Just a little strength before bed. No free weights, so it was a shortened session. |
Thursday Mar 9 |
| Indoor cycling 40:00 [2] | |
| |
| A morning warmup on the trainer. |
| Running 30:00 [3] | |
| |
| Followed by a moderate mill session watching the end of "Eurotrip" - what the hell is that doing on in the mornings? Anyway, gotta love the "Scotty Doesn't Know" tune by Lustra (I think).... If someone can send me an MP3 of that I'd be happy! |
| |
| C • Scotty Doesn't Know 1 |
| Strength 7:00 [3] | |
| |
| Shorter strength session - need to get things lined up for the mini weekend training camp. |
| Running 45:00 [2] | |
| |
| A little bit more on the mill before heading out the door.... |
Wednesday Mar 8 |
| Indoor cycling 47:00 [2] | |
| |
| Some spinning on the trainer to start the day - looks like we may get up to around freezing and maybe even a little snow today - hope I can make it outdoors for a bit too. |
| Running 1:28:00 [3] | |
| |
| A mix of speeds and intensities, ranging from zone 2-4, call it a 3 overall. |
| Strength 10:00 [3] | |
| |
| The usual. |
Tuesday Mar 7 |
| XC Skiing tempo (Skating) 1:07:00 [4] | |
| slept:5.0 |
| XC ski - just as the sun was setting. About 20km, decent pace. The snow was firmer than Sunday but a bit more abrasive so not quite as fast as I had hoped. My technique was getting pretty ugly by the end but with a bit of extra effort I still managed to keep my splits basically even for each of the 3 loops. Long night in the ER last night so a bit tired today.
I SHOULD be on a flight to Denmark at the moment, but thanks to unusual snowfalls and cold temperatures through what seems to be a wide swath of Europe, the woods in the WOC terrain are basically snowed out. Just not worth it to go all that way to wade around in snow - I could do that just as well here! Plus, the Norwegian team cancelled its training camp so that facet of the trip would have been missing too.
But, as luck would have it, I'll be going over in April since the surgeon here has taken holidays and we're closing the OR for a little while then. There had better not be any snow in Silkeborg then.....
|
| |
| C • no Denmark 8 |
| |
| C • no Denmark 1 |
| Strength 10:00 [3] | |
| |
| A little bit of this and a little bit of that. The usual. |
Monday Mar 6 |
| Indoor cycling 55:00 [2] | |
| |
| Relatively easy spin on the trainer. |
| Strength 10:00 [3] | |
| |
| A brief strength session at work while waiting for patients to be prepped. |
Sunday Mar 5 |
| XC Skiing (Skating) 1:21:00 [4] | |
| |
| The weather cooperated and we had pretty nice conditions.... Overall this was around zone 4, though there were several segments (brief) in zone 5 struggling up hills, and a couple of (also brief) gear adjustments along the way where zone 3 might have been reached. But it's still a great CV workout with very little impact on the feet/knees/legs. And decent core strength too. Did the last 7km (except for the steepest hills) without poles - seems to be an OK way to stress different muscles during the workout. |
| Running 35:00 [3] | |
| |
| Nice outdoor run for a change - only about -5 C so warm enough to lay down a few miles without aggravating any cough. |
| |
| C • Only -5 4 |
| Other Alternative Training (Badminton) 1:10:00 [2] | |
| |
| Some badminton - fun stuff but I really need to improve so that I don't keep on getting completely destroyed by the gang here. Still, it's pretty enjoyable! |