Sunday Jun 29 |
 | Bike 27:00 [5]12 km (2:15 / km) | |
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| Bike 32:00 [3]1200 km (2 / km) | |
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| Note | |
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| To mountain coop as fast as I can to get there before they close and back :P |
Tuesday Jun 24 |
| Run 51:37 [1]9 km (5:44 / km) | |
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| Bike 40:00 [2]14 km (2:51 / km) | |
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| Note | |
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| Run with Fabi, cycled home, to the Forks and back. Flat tire on the way back. Again :P Sooooo hot |
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| C • like the weather now? 1 |
Monday Jun 23 |
| Regeneration (Stretching) 25:00 [0] | |
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Sunday Jun 22 |
| Bike warm up/down 10:00 [3]4 km (2:30 / km) | |
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| Run warm up/down 9:00 [1]1.4 km (6:26 / km) | |
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| Swimming race 26:32 [5]1.5 km (17:41 / km) | |
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| Bike race 1:17:00 [5]40 km (1:56 / km) | |
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| Run race 37:48 [5]10 km (3:47 / km) vdot: 55.5 | |
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| Note | |
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| Triathlon race at Saint Malo. Sooooo nice :) Got 2nd in my age group with 2:22:something, the winner got 2:15 and the overall best was about 2:06.
Swimming was suprisingly ok, just need to figure out how to navigate better :) Almost no wind for the bike and when the course merged with the short triathlon and duathlon for the last 10km, it pushed me a lot. My average was 32km/h. Was sort of hot for the run, so had a shower party on every water station. Ended up with the best overall running time :)
Liked it a lot, gonna do again!
And Steven won the short duathlon. He smoked them on the running part. Congratulations! |
| Regeneration (Stretching) 25:00 [0] | |
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Saturday Jun 21 |
| Regeneration (Stretching) 25:00 [0] | |
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Friday Jun 20 |
| Bike 22:00 [4]11.2 km (1:58 / km) | |
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| Note | |
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| Getting used to the aerobars. Rode back and forth on Gateway/Raleigh. Looking forward to the triathlon |
Thursday Jun 19 |
| Swimming 40:00 [3]1.7 km (23:32 / km) | |
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| Bike 1:00:00 [3]20 km (3:00 / km) | |
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| Note | |
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| Swimming in the Y. Biked to KP, from KP to the Forks and then back home |
Wednesday Jun 18 |
| Bike 43:00 [3]16 km (2:41 / km) | |
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| Orienteering race 26:52 [3]4.5 km (5:58 / km) | |
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| Orienteering 12:00 [1]1.5 km (8:00 / km) | |
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| Regeneration (Calf Massage) 12:00 [0] | |
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| Note | |
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| Biked to Patrick's place and then went for O race. Nice course with "points controls". Did 30 min. Then picked up couple of checkpoints after. Took it easy and legs felt almost still normal. |
Tuesday Jun 17 |
| Swimming 27:00 [2]1.2 km (22:30 / km) | |
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| C • wednesday meet 2 |
| Bike 55:00 [1]15 km (3:40 / km) | |
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| Regeneration (Stretching) 25:00 [0] | |
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| Note | |
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| Swimming in the Y. Then bike to downtown, forks and back with a friend. Really easy. Some stretching in the evening. Legs feel a lot better |
Monday Jun 16 |
| Regeneration 10:00 [0] | |
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Sunday Jun 15 |
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| Event: Manitoba Marathon
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| Run warm up/down 10:00 [1]1.5 km (6:40 / km) | |
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| Run race 1:17:52 [5]21 km (3:42 / km) vdot: 59.9 | |
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| C • Half 2 |
| Note | |
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| Half Marathon.
Such a nice weather and it was fun. So many people who were cheering and that was great. Got 10th overall and 5th in my age category.
Massage after |
| Regeneration (Massage) 15:00 [0] | |
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| Regeneration (Hot tub) 12:00 [0] | |
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| Regeneration (Stretching) 25:00 [0] | |
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Saturday Jun 14 |
| Regeneration (Calf massage) 15:00 [0] | |
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| Note | |
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| Chilling out before the race and eating lots of pasta :P |
| Bike 12:00 [2]4 km (3:00 / km) | |
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Friday Jun 13 |
| Run 28:00 [3]5.6 km (5:00 / km) | |
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| Regeneration (Stretching) 25:00 [0] | |
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Thursday Jun 12 |
| Swimming 35:00 [3]1.6 km (21:52 / km) | |
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| C • halfer 1 |
| Regeneration (Hot tub) 7:00 [0] | |
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| Strength 11:00 [3] | |
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| Note | |
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| Went to the Y for a swim. It almost seem like the most important thing about swimming is to know how to breath. I guess the triathlon is gonna be fun :) Calf a lot better today. |
| Regeneration (Calf massage) 10:00 [0] | |
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| Regeneration (Stretching) 25:00 [0] | |
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Wednesday Jun 11 |
| Run warm up/down 22:16 [1]3.5 km (6:22 / km) | |
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| Regeneration (Calf massage) 15:00 [0] | |
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| Note | |
| (rest day) |
| Still taking it easy, calf still not ok, but at leats i can walk again :) |
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| C • calf 2 |
Tuesday Jun 10 |
| Regeneration (Stretching) 25:00 [0] | |
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| Note | |
| (rest day) |
| Calves still hurt, tried to go for a run, but realized it wouldn't be a good idea. Took a day off instead |
Monday Jun 9 |
| Swimming 34:00 [3]1.4 km (24:17 / km) | |
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| Bike warm up/down 10:00 [2] | |
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| Strength 15:00 [3] | |
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| Bike warm up/down 5:00 [1] | |
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| Note | |
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| YMCA - went for a swim during the 4th slot. It felt kind of crazy, because I haven't really been swimming for so long, but it got a lot better towards the end. Then some biking and strenght in the Y after school |
Sunday Jun 8 |
| Run warm up/down 7:00 [3]1 km (7:00 / km) | |
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| Run race 9:08 [5]3 km (3:03 / km) vdot: 65.2 | |
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| Run warm up/down 10:00 [1]1.5 km (6:40 / km) | |
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| Regeneration (Calf massage) 15:00 [0] | |
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| Note | |
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| 3000m race at the provincials. Nice weather and almost no wind so it was sooooo fast. Got 4th and beat my personal best by 27 seconds. The winning time was 8:56. Happy with the results :)
Calfs hurt after, so borrowed some sun scream from the med tent and massaged.
Went for an easy easy jog in the evening and then to the Y for some regenaration - pool, hot tube and hot steam. |
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| C • pb 3 |
| Run warm up/down 32:00 [1]5.5 km (5:49 / km) | |
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| Regeneration (pool, hot tub, sauna) 50:00 [0] | |
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| Regeneration (Stretching) 20:00 [0] | |
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Saturday Jun 7 |
| Run warm up/down (in total) 45:00 [2]7 km (6:26 / km) | |
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| Run intervals (in total) 12:00 [3]1 km (12:00 / km) | |
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| Run race (Medley) 2:13 [5]0.8 km (2:46 / km) | |
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| Run race 4:27 [5]1.5 km (2:58 / km) vdot: 62.1 | |
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| Run race 1:03 [5]0.4 km (2:37 / km) | |
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| Regeneration (Stretching (in total)) 20:00 [0] | |
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| Note | |
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| Track provincials. Run 800m at Medley, then 1500m and finally 4 by 4 relay. Nice weather and had a nice race.
The warm up/down, accels abc's and stretching is approximately the total over the whole day. Not sure about my time at Medley and the relay.
1500m was interesting - got like 7th but beat my personal best by 11 seconds. The funny thing was that I thought I run slower than last time. The winning time was 4:10 |
Friday Jun 6 |
| Run 33:09 [3]6.6 km (5:01 / km) | |
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| Note | |
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| Provincials postponed due to heavy rain. Went running for a "get-into-the-racing-mood" run. Did couple of ABC's and 5 accels. Just playing with the speed a bit. Although it was lightly raining, it wasn't cold. I love the smell of Canada when it rains - just like the forrest in Sweden. I wonder which plant(s) is(are) responsible :) |
Thursday Jun 5 |
| Regeneration (Stretching) 25:00 [0] | |
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Wednesday Jun 4 |
| Regeneration (Stretching) 25:00 [0] | |
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| Run 30:51 [3]6 km (5:08 / km) | |
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| Strength race 11 [3] | |
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| Note | |
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| Chilling out before the provincials. Did some ABC, 5 accels and lunges. Getting to the right mood for the competition :) |
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| C • good luck 4 |
Tuesday Jun 3 |
| Run warm up/down 7:48 [3]1.3 km (6:00 / km) | |
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| Run hills 7:13 [4]1.2 km (6:01 / km) | |
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| Run tempo 21:00 [3]4 km (5:15 / km) | |
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| Run intervals 1:11 [4]0.4 km (2:57 / km) | |
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| Run warm up/down 4:00 [1]0.8 km (5:00 / km) | |
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| Note | |
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| 6 times back and forth over the KE hill. Then run to the RE track. Practiced hand offs and did one 400m loop. |
Monday Jun 2 |
| Bike warm up/down 13:00 [3]3 km (4:20 / km) | |
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| Run warm up/down 6:02 [3]1.2 km (5:02 / km) | |
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| Run intervals 6:10 [3]0.9 km (6:51 / km) | |
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| Run intervals (4 x 100, 200, 400) 19:48 [5]4 km (4:57 / km) | |
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| Run warm up/down 7:08 [1]1.2 km (5:57 / km) | |
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| Bike warm up/down 13 [2]3 km (4 / km) | |
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| Note | |
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| RE track. Accels and then 4 x 100, 200 and 400m. Times on 400m - 69, 70, 70, 73s. Tired |
| Regeneration (Stretching) 25:00 [0] | |
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Sunday Jun 1 |
| Bike 21:00 [4]10 km (2:06 / km) | |
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| Bike 20:00 [3]7 km (2:51 / km) | |
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| Bike 35:00 [2]10 km (3:30 / km) | |
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| Note | |
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| Biked to Churchill drive - dragon boat competition. No cars on the road in the morning and wind in the right direction, so went faaaaast.
Biked to Ms. Okano's house for barbecue.
Biked back home. Tired. |
| Regeneration (Stretching) 25:00 [0] | |
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