Saturday May 31 |
 | Running 19:50 [5] 5 km (3:58 / km) | |
| ahr:196 max:206 |
| Freihofer's Run for Women 5k.
Ok so I'm not at all in running shape. No foot speed means this wasn't a fast race for me. But I did accomplish what I set out to do. I pushed myself HARD throughout this race. And I saw my heartrate hit 206, which is 10 beats higher than any previous max I've seen. Nice! |
| Running 1:00:00 [2] | |
| |
| Warmup/Cooldown |
Friday May 30 |
| Running 30:00 [1] | |
| |
| Shakin it out. Big race tomorrow!!! |
Thursday May 29 |
| Running 50:00 [1] | |
| |
| Run w/ some pickups. |
Wednesday May 28 |
| Cycling 1:45:00 [1] | |
| |
| Easy bike to the lake and back. There were all these pretty sailboats up in Charlotte. And lots of people playing volleyball. I made it home in time to watch so you think you can dance (guilty pleasure!). |
Tuesday May 27 |
| Running 1:21:00 [1] | |
| |
| Warmup/cooldown. Feeling ok, just not that happy about it being 6am. |
| Running 3:00 [5] | |
| |
| 3x (3x 20s) speeds on the track. The Freihofer's 5k is this weekend, although I'm not actually sure how fast I'll be. Gotta at least give it a try. |
| Running 20:00 [1] | |
| |
| |
| Strength 10:00 [5] | |
| |
| Do it up! |
Monday May 26 |
| Note | |
| (rest day) |
| |
Sunday May 25 |
| Cycling 2:50:00 [1] | |
| |
| Long ride up the east side of irondequoit bay. Beautiful day but I'm dead tired =) |
Saturday May 24 |
| Running 1:27:00 [1] | |
| |
| |
| Running 3:00 [5] | |
| |
| 3x (10s, 20s, 30s) speeds on track |
| Rollerskiing 50:00 [1] | |
| |
| Classic rollerski with double pole specific strength work 3x (30s, 60s, 90s) up a hill |
Friday May 23 |
| Rollerskiing 1:30:00 [2] | |
| ahr:143 |
| Level 1/2 technique skate roll. Thinking about high hands, high hips, and getting my weight over each ski. |
| |
| C • Did you V1 left? 2 |
Thursday May 22 |
| Running 1:10:00 [1] | |
| |
| Recovery run |
Wednesday May 21 |
| Cycling 1:36:00 [1] | |
| ahr:138 |
| L1/2 cycling. Meant to go a little longer but was freaking freezing. What happened to spring? |
| |
| C • Spring 2 |
Tuesday May 20 |
| Running 1:00:00 [1] | |
| |
| Warmup/Cooldown |
| Running 30:00 [3] | |
| |
| 5x6min L3 intervals at Mendon. It was cold and I didn't feel fast, but I think I was doing ok. |
| Running 30:00 [1] | |
| |
| Run to gym and back in the pm
|
| Strength 15:00 [5] | |
| |
| Really tough strength session. Circuits in the gym plus lots of med ball work. |
Sunday May 18 |
| |
| Event: ROC - Irondequoit Bay Park - West
|
| Orienteering 59:23 [4] *** | |
| ahr:179 max:196 10c |
| ROC Irondequoit race, ZigZag course. This was a pretty fun race; the course went back and forth between two massive ridges with a creek in between. I was really out of it at the beginning, I couldn't even remember what north was on my compass for some stupid reason, but once I figured things out I was more or less ok. I ran pretty far past the first control, but came back to get it and went on to do 2 and 3 ok. I accidentally was way off in direction for 4 and wound up at 6, but after I found 4 I was ok for the rest of the race.
My HR made it up to 96 while I was ski walking up some of the hills. One of the hills I had to scramble up with my hands. I was having fun wading through the creek and marsh in the middle of the ridges, but almost lost my shoes one in some really gross mud. From the penultimate control to the last one was one big long sprint back along the edge of the creek on a nice trail. I wasn't really all that tired by the end. If I could read my map better I could be a whole lot faster =) |
| |
| C • Crossing the creek;-) 3 |
| Running 30:00 [1] | |
| |
| Warmup/Cooldown |
| Strength 10:00 [3] | |
| |
| LIfting chairs after the orchestra performance then doing some situps and core. |
| |
|
ZigZag - Splits |
Saturday May 17 |
| Rollerskiing 2:42:00 [1] | |
| ahr:148 |
| Long rollerski out in Perinton. Great hills, but my HR wasn't cooperating. I might be a little tired as it wasn't dropping during the rests down the hills. |
Friday May 16 |
| Running 1:16:00 [1] | |
| |
| Warmup/Cooldown |
| Running 4:00 [5] | |
| |
| Speeds on the track. 4x (10s, 20s, 30s) |
Thursday May 15 |
| Cycling 30:00 [1] | |
| |
| Recovery |
Wednesday May 14 |
| Running 2:00:00 [1] | |
| |
| Run/Ski walk at Ellison Park. There are some mad hills here. I ended up running until 8:45 due to a late start and got turned around and lost on some of the hills. Lots of muddy fun though. |
Tuesday May 13 |
| Rollerskiing 1:00:00 [1] | |
| rhr:53 |
| Warmup/Cooldown Classic |
| Rollerskiing 30:00 [3] | |
| |
| 3x8min L3 intervals. It's hard staying in this zone while classic skiing. Either I'm too low cause of my double pole, or I'm zooming through it and coming out the top while striding. |
| Running 15:00 [1] | |
| |
| |
| Strength 10:00 [5] | |
| |
| |
Monday May 12 |
| Note | |
| rhr:50 |
| Day off |
Sunday May 11 |
| Cycling 2:06:00 [1] | |
| |
| Cycling OD out to somewhere west of the city. Got lost but found Black Creek Park. |
Saturday May 10 |
| |
| Event: ROC - Scout-O & Regular Meet
|
| Rollerskiing 1:30:00 [2] | |
| ahr:146 |
| Distance skate with Alex. We both worked our bad side v1 on all the uphills. |
| |
| C • I don't have a bad side 1 |
Friday May 9 |
| Rollerskiing 1:00:00 [1] | |
| |
| Warmup/Cooldown + specific strength |
| Rollerskiing 30:00 [5] | |
| |
| 6x10s, 3x20s, 6x10s, 3x30s speeds with Alex! It's nice to be pushed, although I think I was lucky I didn't get pushed over. |
Thursday May 8 |
| Cycling 45:00 [1] | |
| |
| Recovery bike ride |
Wednesday May 7 |
| Running 2:00:00 [1] | |
| ahr:143 |
| Run/ski walk around mendon ponds. |
Tuesday May 6 |
| Rollerskiing 56:00 [1] | |
| |
| Woke up at 5 am for rski intervals. Yeah, that's hardcore.
Warmup/cooldown. |
| Rollerskiing 24:00 [3] | |
| |
| 2x12min at L3. Nice long cruiser intervals. Not feeling that bad considering this was my first real rollerski workout of the year. |
| Running 30:00 [1] | |
| |
| Run back and forth from gym. |
| Strength 15:00 [3] | |
| |
| |
Monday May 5 |
| Running 36:00 [1] | |
| |
| Training for ski season has officially started.
Easy run before I get into the tough stuff tomorrow. |
Sunday May 4 |
| Orienteering 2:00:00 [1] | |
| |
| Really easy run/hike orienteering of the Mendon permanent course. |
Saturday May 3 |
| Cycling 2:15:00 [1] | |
| |
| Road up Exchange/State/Lake Drive to Rochester port in Charlotte. Headed east under the Lake and through Durand Eastman park. Followed Irondequoit bay south and zipped through the city and UR campus. Really great day and a great ride. |
Friday May 2 |
| Running 42:00 [1] | |
| |
| Easy AM run. |
Thursday May 1 |
| Cycling 1:16:00 [1] | |
| |
| |
| Cycling 4:00 [5] | |
| |
| Sprints - 12 x 15s up cobb's hill
Legs are now ow. |