Wednesday Apr 30 |
 | Bike 12:00 [3]4.5 km (2:40 / km) | |
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| Regeneration 30:00 [0] | |
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| Note | |
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| Wanted to do some strenght because I haven't do it for a week already. However, my body still hurts from yesterday, so I went to the pool instead. Finally almost epmpty :) ... hot tub, swimming, hot steam room |
Tuesday Apr 29 |
| Bike warm up/down 13:00 [3]2.5 km (5:12 / km) | |
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| Run warm up/down 5:00 [1]0.8 km (6:15 / km) | |
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| Run race 10:06 [5]3 km (3:22 / km) vdot: 58.2 | |
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| Run warm up/down 7:00 [1]1 km (7:00 / km) | |
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| Run race 4:38 [3]1.5 km (3:05 / km) vdot: 59.3 | |
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| Bike warm up/down 15 [1]2.5 km (6 / km) | |
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| Note | |
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| Outdoor track meet at River East. The first race was 3k. Muriel speeded it up so much at the beginning and scared everybody (including me), because he was able to hold the pace for 3 laps till he died. Unfortunately, there was no one to run with after, so the time is not so good.
In the afternoon we run 1500m. Was lot more fun, because there was a guy how was pushing it hard. Tried to pass him several times, but he always speeded up as well. Finally I was able to get in front of him, but then he out of sudden speeded up and sprinted towards the finish line. However, it was still one lap to go. Got a lot better time here than on the 3k.
Results: won both 3k and 1500m, but all the intense people weren't there today |
Monday Apr 28 |
| Run 29:44 [1]5.4 km (5:30 / km) | |
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| Regeneration (Stretching) 10:00 [0] | |
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| Note | |
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| Easy run with the track team. Then did some stretching after |
Sunday Apr 27 |
| Orienteering 1:15:21 [2]*** 7.5 km (10:03 / km) | |
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| Bike 25:00 [2]8.9 km (2:49 / km) | |
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| Note | |
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| Orienteering - training: did three loops. Biked from Tim's place home (so nice when the wind is blowing in the same direction as you go) |
| Regeneration (Stretching) 25:00 [0] | |
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Saturday Apr 26 |
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| Event: Long at Neepawa
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| Bike 30:00 [3]8.9 km (3:22 / km) | |
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| Orienteering race 1:40:00 [3]**** 11 km (9:05 / km) | |
| 15c |
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| Regeneration (Pool) 15:00 [0] | |
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| Note | |
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| Biked to Tim's place from which we headed to Neepawa. (brrrghhh ... against the wind). Got pretty good race, but kind of collapsed around 12th checkpoint. Regeneration in a hotel's pool |
Friday Apr 25 |
| Run warm up/down 12:03 [2]2 km (6:02 / km) | |
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| Run intervals (ABC) 6:01 [3]0.3 km (20:03 / km) | |
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| Run intervals 13:06 [3]1.84 km (7:07 / km) | |
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| Run warm up/down 14:17 [1]2 km (7:08 / km) | |
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| Regeneration (Stretching) 24:00 [0] | |
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| Bike 35:00 [1]10 km (3:30 / km) | |
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| Note | |
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| did some A and B runs and then pyramid: 40, 80, 120, 160, 200, 160, 120, 80 and 40 m. Went by bike to KP |
Thursday Apr 24 |
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| Event: Park Event/Sprint at Kildonan Park
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| Bike 26:00 [2]5 km (5:12 / km) | |
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| Note | |
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| New snow and freaking cold, so the race was cancelled. Biking to and from Safeway |
Wednesday Apr 23 |
| Bike warm up/down 12:00 [3]2 km (6:00 / km) | |
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| Run warm up/down 5:43 [2]1.2 km (4:46 / km) | |
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| Run intervals (ABC) 8:30 [3]0.5 km (17:00 / km) | |
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| Run intervals 15 [5]2.8 km (5 / km) | |
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| Run warm up/down 9 [1]1 km (9 / km) | |
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| Run warm up/down 5:30 [2]1 km (5:30 / km) | |
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| Bike warm up/down 15:00 [1]2 km (7:30 / km) | |
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| Strength 8:00 [3] | |
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Tuesday Apr 22 |
| Bike warm up/down (Indoor) 5 [1]1 km (5 / km) | |
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| Strength 20:00 [3] | |
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| Regeneration (Hot tub, hot steam) 20:00 [0] | |
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| Bike long (Outdoor) 57:00 [3]24 km (2:22 / km) | |
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| Note | |
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| Went to the YMCA and the biked to and from cross-country skiing banquet. |
Monday Apr 21 |
| Run warm up/down 8:00 [3]1.65 km (4:51 / km) | |
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| Run intervals (Accelerations) 9:13 [3]1.2 km (7:41 / km) | |
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| Run hills 15:00 [4]2 km (7:30 / km) | |
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| Run warm up/down 10:00 [1]1.65 km (6:04 / km) | |
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| Strength 10:00 [3] | |
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| Regeneration (Stretching) 25:00 [0] | |
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| Note | |
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| Went to the hill. Did 5 accelerations and 8 x over the hill back and forth |
Sunday Apr 20 |
| Bike (Outdoor) 40:00 [1]8 km (5:00 / km) | |
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| Note | |
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| Biking with friends |
Saturday Apr 19 |
| Run warm up/down 8:26 [3]1.6 km (5:16 / km) | |
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| Run intervals (Accelerations + ABC) 6:42 [3]0.5 km (13:24 / km) | |
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| Run intervals (6 x 2 min) 22 [4]5 km (4 / km) | |
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| Run warm up/down 10:30 [2]1.6 km (6:34 / km) | |
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| Regeneration (Stretching) 25:00 [0] | |
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| Note | |
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| So nice weather outside. Leg hurt a bit tired |
Friday Apr 18 |
| Bike (Outside) 20:00 [2]5 km (4:00 / km) | |
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| Strength 25:00 [3] | |
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| Regeneration (Hot steam) 12:00 [0] | |
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| Note | |
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| YMCA and some biking outside |
Thursday Apr 17 |
| Run tempo 1:15:00 [3]16 km (4:41 / km) | |
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| Run tempo 16:00 [4]3.5 km (4:34 / km) | |
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| Regeneration (Stretching) 20:00 [0] | |
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| Note | |
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| Long run 91' with speeding up in the end. A beer after was a great idea :) |
Wednesday Apr 16 |
| Bike 28 [3]4.8 km (6 / km) | |
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| Regeneration (Stretching) 25:00 [0] | |
| (rest day) |
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Tuesday Apr 15 |
| Run warm up/down 7:30 [3]1.6 km (4:41 / km) | |
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| C • call? 2 |
| Run intervals (ABC) 6 [4]0.5 km (12 / km) | |
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| Run intervals 20:00 [5]3.2 km (6:15 / km) | |
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| Run warm up/down 8 [1]1.2 km (7 / km) | |
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| Note | |
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| Went to River East for a practice on the track - concrete 400m oval. Did some A skips, A runs and B runs and then 3X (100m, 200m, 400m). 400m hurts |
Monday Apr 14 |
| Run warm up/down 16 [3]3.5 km (5 / km) | |
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| Run intervals (Accelerations) 8 [4]1.2 km (7 / km) | |
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| Run hills 16 [4]2 km (8 / km) | |
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| Run warm up/down 9 [1]1.65 km (5 / km) | |
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| Strength 15:00 [3] | |
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| Regeneration (Stretching) 10:00 [0] | |
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| Note | |
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| Went to the "hill". Did 3 accels and then 8 X over the hill back and forth. Really windy today. |
Sunday Apr 13 |
| Run warm up/down 14:23 [1]2.2 km (6:32 / km) | |
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| Orienteering race 48:02 [4]10 km (4:48 / km) | |
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| Note | |
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| Orienteering race at Little Mountain Park. No dog's bite, didn't step to any dog's poop and did just a little bit of swimming :) Still some snow on the ground. It was a lot of fun. |
Saturday Apr 12 |
| Run long 49 [1]8 km (6 / km) | |
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| Strength 8:00 [1] | |
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| Regeneration (Stretching) 5:00 [0] | |
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| Note | |
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| Practice with Red River Nordic skiing team at St. Vitals Park. Went for a 49' easy run |
Friday Apr 11 |
| Regeneration 20:00 [0] | |
| (rest day) |
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| Note | |
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| Went to the YMCA for a swim, but unfortunately they closed soon after i arrived because of children swimming courses. So i ended up in the hot steam |
Thursday Apr 10 |
| Run warm up/down 10:00 [2]2 km (5:00 / km) | |
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| Run (fartleg) 43:40 [3]9.47 km (4:37 / km) +20m 4:34 / km | |
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| Strength 3:00 [3] | |
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| Regeneration (Stretching) 10:00 [0] | |
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| Note | |
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| Outdoor track practice. Two 1km loops around the school as a warm-up and then went by myself for a fartleg (sounds pretty stange :P). One park is still muddy, but the hill is ok. I guess this was my last fartleg for a long time, because when I do that it almost switches to a pace of a long run with intervals of slowing down. |
Wednesday Apr 9 |
| Bike (Indoor) 20:00 [3]5.8 km (3:27 / km) | |
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| Strength 20:00 [3] | |
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| Regeneration (hot tub, steam) 18:00 [0] | |
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| Note | |
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| YMCA today. Did some cycling, strenght - legs and upper body and then tried to go swimming, but the pool was closed because of swimming lessons, so I just ended up in the "hot steam room" and the hot tub. |
Tuesday Apr 8 |
| Run warm up/down 9:50 [3]2 km (4:55 / km) | |
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| Run tempo 15:00 [4]3.5 km (4:17 / km) | |
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| Run (Sprint) 1:50 [5]0.75 km (2:27 / km) | |
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| Run (Resting) 5:50 [2]0.75 km (7:47 / km) | |
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| Run warm up/down 7:00 [1]1 km (7:00 / km) | |
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| Regeneration (Stretching) 15:00 [0] | |
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| Strength 6:00 [3] | |
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| Note | |
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| Outdoor track team practice. Did 5 1km laps - tempo, slow, very fast, tempo in each. Abs are lot better, but still skipped the core training - did push-ups instead. |
Monday Apr 7 |
| Run warm up/down 10:00 [2]1.8 km (5:33 / km) | |
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| Run tempo 20:47 [4]5 km (4:09 / km) | |
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| Regeneration (Stretching) 15:00 [0] | |
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| Note | |
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| First practice with the Outdoor Track Team. Went for a pretty fast 5km run. Unfortunately, abs still hurt in a way I don't like, so I skipped the strenght training. |
Sunday Apr 6 |
| Note | |
| (rest day) |
| Abs hurt too much today, so I decided to have a rest day. |
Saturday Apr 5 |
| Run tempo 1:20:00 [3]15 km (5:20 / km) | |
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| Run tempo 10:00 [4]2.5 km (4:00 / km) | |
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| Strength 14:00 [3] | |
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| Note | |
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| Nice long run with gradual acceleration at the end. Guess this was the runner's high. Slept longer and felt a lot better today. I wish there was at least a little hill :P |
Friday Apr 4 |
| Regeneration (Stretching) 25:00 [0] | |
| (rest day) |
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| Bike warm up/down (Indoor) 7:23 [2] | |
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| Bike tempo (Indoor) 5:00 [4] | |
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Thursday Apr 3 |
| Run warm up/down 10:00 [2]1.3 km (7:42 / km) | |
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| C • welcome 3 |
| Strength 12:00 [3] | |
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| Note | |
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| Tried to do some hills, but my heel didn't feel like practicing today, so I decided to give it a break. |
| Regeneration (Stretching) 25:00 [0] | |
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| Bike (Outdoor) 35:00 [2]7 km (5:00 / km) | |
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| Just some biking with friends |
Wednesday Apr 2 |
| Run intervals (Fartleg) 45:00 [3]9 km (5:00 / km) | |
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| Bike warm up/down (Indoor bike) 15:00 [1] | |
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| Strength (YMCA) 20:00 [2] | |
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| Note | |
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| AM: went for a 45' run - fartleg.
PM: went to the YMCA |
Tuesday Apr 1 |
| Regeneration (Hot tube, steam and pool) 40:00 [0] | |
| (rest day) |
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