Saturday May 13 |
 | Running intervals (Hills) 16:00 [5] +250m | |
| slept:5.0 |
| Hill intervals, as promised. Almost didn't go, since a friendly but drunken woman who fell down needed an anesthetic to reduce and cast her fractured wrist, and threw off the day's training schedule.
However, after putting together a new barbecue (a real struggle - Centro BBQ manufacturers have a LOT to learn from IKEA, for certain), I did manage to drag out the old carcass for a bit of a run.
The intervals were in the old sand pit by the golf course - this section was moderately-steep (still runnable with effort), about 25m of vertical. I ran up at high intensity (>95% MHR), and cut the pace a little on the way down to allow the rate to drop to between 85-90% MHR. Each loop takes 90-100 sec, and I did it 10 times - was getting late for dinner, was my excuse for not doing more. Should be a good type of workout to prepare for DK, I guess. |
| Running warm up/down 33:00 [3] 5.5 km (6:00 / km) +100m 5:30 / km | |
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| Warm-up and cool down for the above. |
Friday May 12 |
| Running 45:00 [1] | |
| slept:7.0 |
| Nice and easy run on the mill (on call so can't go far, plus it's raining out again...). |
| Strength 15:00 [3] | |
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| A full set of "the usual". Been a little while, so I may be sore tomorrow. But still hoping to do some (steep) hill intervals tomorrow post-call. |
Thursday May 11 |
| Running long 1:41:00 [3] 20 km (5:03 / km) +150m 4:52 / km | |
| slept:7.0 |
| Long run around the 20K loop - mainly dirt roads and a bit alongside some pavement. Overall pretty flat, with a couple of smaller hills in the end. I can also add in lots of harsh little climbs on the ski trails when energetic - but today it was only about +5 C, windy and spitting a little rain, so all I wanted to do was get the job done. |
| Other Alternative Training (Badminton) 1:02:00 [1] | |
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| Fun night out, the usual crowd. Plus a cameo appearance by - of all people - Katta!
Yes, on her due date, she was still out there on the court - pretty impressive. Mobility was notably limited, but she did well. Still, it wasn't enough to coax Baby Smith into action (yet).... |
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| C • Could it be a deterent? 8 |
Wednesday May 10 |
| Running intervals 15:00 [5] | |
| slept:5.0 |
| Intervals on the track. Wow, it's been a looonnnggg time since I've been out on a 400m track. Years, actually. But I think it'll do me some good - the yucky tasting medicine always seems to work best... ;-)
This really reminded me of how light and easy it was to grind out 3-minute kms. Not.
Well, I guess I have to start somewhere. |
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| C • Something about 3-5 hours of s... 6 |
| Running warm up/down 32:00 [2] | |
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| Warm-up and cool-down for the above. |
Tuesday May 9 |
| Running 42:00 [2] | |
| slept:5.0 |
| Moderate mini-fartlek on the mill (slave to the indestructible pager again tonight...). |
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| C • Big Day 4 |
Monday May 8 |
| Other Alternative Training (Golf) 1:01:00 [1] | |
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| Ah yes - a nice walk spoiled. The local surgeon is an avid golfer, so this was a social outing. It's been years since I've golfed, so this was an interesting experience. We played 9 holes, of which 3 were par, 2 were bogies, and 4 were "awful". Total time a little over 2 hours but I'll log this at 50%, as BMay does for paddling. |
| Mountain biking 46:00 [3] | |
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| Short but sweet. It's been dry enough to firm up the singletrack and doubletrack (mostly well-traveled snowmobile trails, thankfully sans snow) around town. I've been itching to get the Epic out on the trails again, and today was (finally) the day.... |
Sunday May 7 |
| Running long 1:51:00 [2] | |
| slept:3.0 |
| Long and easy run today. It was actually on the treadmill - I'm in the early of a tough stretch at work including four 24-hour shifts in the ER, and I don't dare get too far away. That pager sometimes feels like a real ball and chain around my ankle....
Bad night of sleep last night - the usual "beer bottle vs. head" type of episodes around closing of the bars, making for irritating trips into the ER to sew up intoxicated and highly talkative (but usually wimpy) young guys. At least tomorrow I only work in the OR, so no drunks to deal with.... |
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| C • ER stories 2 |
| Other Alternative Training (Badminton) 1:15:00 [1] | |
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| Nice night out, doubles, cut short by a STAT page to ER. Sigh. |
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| C • Page 4 |