Saturday May 17 |
 | Run warm up/down 8:00 [3] 1.3 km (6:09 / km) | |
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| Run intervals (Accelerations) 7:46 [3] 1 km (7:46 / km) | |
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| Run hills (8 x there and back) 15:10 [4] 2.2 km (6:54 / km) | |
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| Run warm up/down 8:43 [1] 1.2 km (7:16 / km) | |
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| Bike 50:00 [3] 16 km (3:08 / km) | |
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| Regeneration (Stretching) 20:00 [0] | |
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| Note | |
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| 5 accels and 2 series of 4 time back and forth over the KE hill. Had fun with the "airtunnel". Legs hurt a bit in the end.
Biked to KP and Superstore. Such a big difference between if you're going against the wind or not.
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Friday May 16 |
| Regeneration (Stretching) 25:00 [0] | |
| (rest day) |
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Thursday May 15 |
| Run 52:22 [3] 10 km (5:14 / km) | |
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| Strength 12:00 [3] | |
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| Note | |
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| Practice with the track meet. Went for a longer run to recover. Muscles ok which means it's gonna be crazy tomorow. Such a nice weather! |
Wednesday May 14 |
| Run warm up/down 10:00 [1] 1.6 km (6:15 / km) | |
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| Run race 9:35 [5] 3 km (3:12 / km) vdot: 61.7 | |
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| Run warm up/down 8:00 [1] 1.2 km (6:40 / km) | |
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| Note | |
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| 3 km race at Selkirk. Run as hard as possible, but missed the qualifying time for provincials by 1 second!
UPDATE: It actually turned out that the qualifying time for provincials is 9:50. lol. But the race was so interesting and so much fun. Gonna try running hard again :) |
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| C • Congrats 4 |
Tuesday May 13 |
| Run warm up/down 7:30 [3] 1.6 km (4:41 / km) | |
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| Run intervals (Accels and ABC) 12:00 [3] 0.7 km (17:09 / km) | |
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| Run tempo 1:10 [5] 0.4 km (2:55 / km) | |
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| Run warm up/down 9:00 [1] 1.2 km (7:30 / km) | |
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| Note | |
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| Chilling out before the tomorrow's race. Did some accels, ABC, one 400m run and talked in German a bit :) |
| Regeneration (Stretching) 25:00 [0] | |
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Monday May 12 |
| Run warm up/down 10:01 [1] 2 km (5:00 / km) | |
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| Regeneration (Stretching) 25:00 [0] | |
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| Note | |
| (rest day) |
| Took it easy today. Just a few minut run and then stretching. So nice to run in the rain |
Sunday May 11 |
| Bike warm up/down 12:00 [3] 2 km (6:00 / km) | |
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| Run warm up/down 5:48 [3] 1.2 km (4:50 / km) | |
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| Run intervals (accelerations + ABC) 13:00 [3] 0.7 km (18:34 / km) | |
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| Run intervals (4 x 100, 200, 400m) 24:46 [5] 4 km (6:12 / km) | |
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| Run warm up/down 8:19 [1] 1.2 km (6:56 / km) | |
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| Bike warm up/down 15 [1] 2 km (8 / km) | |
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| Note | |
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| Biked to RE track. Did couple of acceleration and ABC stuff and then 4 X 100, 200, 400m My times on the 400m were: 73, 80, 69, 71s. Then biked back and did some strenght |
| Strength 9:00 [3] | |
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| C • Training 2 |
| Regeneration (Pool, hot tub, hot steam) 45:00 [0] | |
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