Training Archive: SuddenIn the 31 days ending 2006-12-31:
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| F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | |||||||||||||||||
Sunday Dec 31 | ||
| Running 2:45:00 [1] | |
| Running hills 30:00 [3] | |
| Running intervals 30:00 [5] | |
| MTB intervals 1:35:00 [2] | |
| Skiing 4:25:00 [2] | |
| Strength 15:00 [3] | |
| Mon: 3 x 6 x 200 3000m/1500m/800m pace + w up/c down 0.30 + 0.30
Tue: Distance 1.00 Wed: Distance + spanst 0.45 + 0.15 Thu: Hills + w up/c down 0.30 + 0.30 Fri: Skiing 2.10 Sat: Skiing 2.15 Sun: MTB 1.35 Tried "Holgersson" intervals Xmas day. First six 40-42, 2nd set 38-40 and last six avg 37. I ran on a gravel track by St Mary's HS. Don't know if it was 400m around the track but the conditions (just above zero degrees and some rain) will compensate any deviation. I think it was a good and tough workout. Didn't realize how tough until I went to Wildwood for a run Boxing day and I felt very stiff. Felt very tired Wed and Thu as well. Actually the whole week, including the bike ride with Waddles. First ski of the winter was...not so great but ok. Unfortunately, only skating was possible, and since I have some tight IT bands, which I hoped would get a break with some classic skiing, that didn't help. But a solid week. A good way to end 2006! | ||
Sunday Dec 24 | ||
| MTB 2:00:00 [2] | |
| Strength 15:00 [3] | |
| Running 1:15:00 [1] | |
| Running 4:05:00 [2] | |
| Running hills 40:00 [3] | |
| Running intervals 40:00 [5] | |
| Mon: Long run Ancaster Creek 1.40
Tue: Intervals 123454321 x 1 min (2m after 5) + stairs + w up/c down 0.40 + 0.30 Wed: MTB DV 2.00 Thu: Hills (med, short, long) + w up/c down 0.40 + 0.30 Fri: Rest Sat: Long run DV 2.25 Sun: Spanst + w up/c down 0.15 + 0.15 Best week for a very long time regards to volume. Monday was probably the best run, being in the terrain. Intervals were tough, tired during the MTB. | ||
Sunday Dec 17 | ||
| Indoor biking 1:00:00 [3] | |
| Running 1:00:00 [1] | |
| Running 3:15:00 [2] | |
| Running hills 30:00 [3] | |
| Running tempo 10:00 [4] | |
| Running intervals 40:00 [5] | |
| Mon: Rest
Tue: Intervals @ 17th (4.07-4.10) every 5,5 min + stairs + w up/c down 0.40 + 0.30 Wed: Indoor biking 0.30 Thu: Tempo NE loop WR + distance 0.10 + 0.50 Fri: Indoor biking 0.30 Sat: Long run DV 2.25 Sun: Hills + w up/ c down 0.30 + 0.30 Lots of people out for the intervals Tuesday so that was fun. Felt good too. Good long run Sat and same hills Sun as past weekend but started 20-30 m further down. Overall an ok week, but I didn't do any spanst this week. | ||
Sunday Dec 10 | ||
| Strength 20:00 [3] | |
| Indoor biking 1:00:00 [3] | |
| Running 2:35:00 [1] | |
| Running hills 25:00 [3] | |
| Orienteering race 1:05:00 [4] | |
| Running tempo 25:00 [4] | |
| Running intervals 10:00 [5] | |
| Mon: Winter Rally 27.13 + w up/c down 0.25 + 0.35
Tue: Rest Wed: Spanst + 4 x 400 every 2nd min + w up/c down 0.15 + 0.10 + 0.35 Thu: Indoor biking 0.30 Fri: Indoor biking 0.30 Sat: Hills + spanst + w up/c down 0.25 + 0.05 + 0.30 Sun: Thomass Chase + w up/c down 1.05 + 0.55 At 9pm Mon evening I put my O shoes on and headed out in the snow. I felt good and decided to try the rally. Needless to say, I'm very happy with the time. Wed session was good to, and Sat hills was tough. I definitely felt those Sun. I had two good races Sun. I made one 2 min mistake in the box in the chase and I probably didn't take them in the ideal order, but it was still fun, and it was great fun to orienteer again. First time really since the NAOC. | ||
Monday Dec 4 | ||
Winter Rally - Splits | ||
Sunday Dec 3 | ||
| Strength 30:00 [3] | |
| Indoor biking 1:45:00 [3] | |
| MTB 1:20:00 [2] | |
| Running 20:00 [1] | |
| Running 2:30:00 [1] | |
| Mon: spanst + w up/c down 0.30 + 0.20
Tue: Rest Wed: Indoor biking 0.45 Thu: Indoor biking 1.00 Fri: Rest Sat: Distance DV 2.30h Sun: MTB Rail trail 1.20 Not a particular good week, but they are hard to avoid sometimes. Work forced me to do nada Tue and other comittments made the Sun work out junk like. It was too cold to bike anyway. The Sat long run was good though. | ||