Thursday Jan 31 |
 | Indoor biking 30:00 [1] | |
| |
| |
| Indoor biking 30:00 [5] | |
| |
| 30 x 30 on/30 off. |
Tuesday Jan 29 |
| Running 40:00 [5] | |
| |
| |
| Running 30:00 [5] | |
| |
| 10 times on the lower, Aberdeen loop.Except 1st, 2.55, and 4th 2.40. All others between 2.45 and 2.50.
Very tough workout. |
Sunday Jan 27 |
| Running 35:00 [1] | |
| |
| |
| Running tempo 25:00 [4] | |
| |
| Had planned to attend the Thomass in Newmarket, but the plans had to be changed early Sunday morning. I still wanted some quality and decided to run the Winter rally. We got a few centimeters of snow overnight, so I ran in my orienteering shoes, which was a must especially up Nancy Green and Ron Lawry which were both icey in places. I felt pretty good and worked hard, but best of all was that I had enough energy to go hard after Lawry. 25.56 - the new WR at least for another few days or whenever Jeff is going to run it. |
| |
| C • Congrats! 2 |
| |
|
Winter Rally - Splits |
Saturday Jan 26 |
| Running 2:30:00 [2] | |
| |
| Saturday morning in the Valley. |
Friday Jan 25 |
| Running 50:00 [2] | |
| |
| |
| Orienteering 25:00 [3] | |
| |
| To Jack Darling Park and back from work. Ran a overlong sprint course on the new map. |
Thursday Jan 24 |
| Note | |
| (rest day) |
| |
Wednesday Jan 23 |
| Note | |
| (rest day) |
| |
Tuesday Jan 22 |
| Skiing 40:00 [2] | |
| |
| A few centimeters of snow on the ground, but a lot of grass too. |
| |
|
Winter Rally - Splits |
Monday Jan 21 |
| Note | |
| (rest day) |
| |
Sunday Jan 20 |
| Running 1:15:00 [2] | |
| |
| originally planned something long or something fast but it was nice to just go for a run. but running hard didn't feel important today. |
Saturday Jan 19 |
| Running 2:25:00 [2] | |
| |
| in the valley with the gang. no filming today so we had time to run a little but further. |
Friday Jan 18 |
| Note | |
| (rest day) |
| |
Thursday Jan 17 |
| Running 25:00 [4] | |
| |
| |
| Running 40:00 [1] | |
| |
| ran with the rally loop with the girls and boys. i didn't plan to, but i ended up doing the winter rally with the nkotb, jeff. feeling a bit tired, i thought to myslef i'd end it after two loops, but looking at the watch, i realized we had ran too fast to stop then. i got very tired up ron lawry though and jeff easily pulled away, which he probably could have done earlier if he had know the route. posted my times. |
Wednesday Jan 16 |
| Note | |
| (rest day) |
| |
Tuesday Jan 15 |
| Running intervals 40:00 [5] | |
| |
| |
| Running 35:00 [1] | |
| |
| 17th fairway - every 6th minute. 4.10 - 4.07 - 4.06 - 4.05 - 4.10 - 4.04
Finally, the cold seems to be over. |
Monday Jan 14 |
| Note | |
| (rest day) |
| |
Sunday Jan 13 |
| Running 15:00 [2] | |
| |
| |
| MTB 2:00:00 [2] | |
| |
| Ran to Mike's and then we biked on the rail trail. |
Saturday Jan 12 |
| Running 2:15:00 [2] | |
| |
| in the valley with the boys. the cold is still bugging and me and i felt very tired up hill. |
| |
| C • that's because you did an e... 3 |
Friday Jan 11 |
| Running 45:00 [2] | |
| |
| |
| Running tempo 10:00 [4] | |
| |
| Around the golf course + to Blockbuster at Dundurn. Tempo home 7.42 - similar to last time. |
Thursday Jan 10 |
| Note | |
| (rest day) |
| |
Wednesday Jan 9 |
| Note | |
| (rest day) |
| |
Tuesday Jan 8 |
| Running hills 40:00 [4] | |
| |
| |
| Running 30:00 [1] | |
| |
| Hill intervals - 10 x Studholme and half the Chedoke stairs. Very, very tired but ran through it and it felt good afterwards. |
Monday Jan 7 |
| Running 45:00 [2] | |
| |
| |
| Other 1:00:00 [3] | |
| |
| Badminton at Westmount. |
Sunday Jan 6 |
| Running 35:00 [1] | |
| |
| Short run w/ Lia. Generally tired and I have a minor cold so I deecided to take it easy instead of the planned tempo run. |
Saturday Jan 5 |
| Running 2:20:00 [2] | |
| |
| In the valley with the gang. Trails very slippery. Legs tired today but the cold hasn't become worse. |
Friday Jan 4 |
| Skiing 1:00:00 [2] | |
| |
| Another skate session at Chedoke. A cold is coming I think so I took it a bit easier and skipped the 403 hill. |
Thursday Jan 3 |
| Skiing 1:30:00 [2] | |
| |
| Skating at Chedoke. Not bad conditions for a golf course in Hamilton - thick crust with 1-2 cm of snow on the top. |
| |
| C • I saw your tracks everywhere 2 |
Wednesday Jan 2 |
| Note | |
| (rest day) |
| Cochrane to Hamilton. |
Tuesday Jan 1 |
| Skiing 2:00:00 [2] | |
| |
| Another session at the Cochrane ski center. Colder today again -16C but sunshine. |