Training Log Archive: salalIn the 31 days ending Jan 31, 2012:
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Monday Jan 30, 2012 #
Swimming 55:00 [3]
Swimming early in the morning, including a ~12 min time trial (took it not too aggressively trying to have good form and got about 500m). Also, some intervals with one length hard then rest (6 with flippers, and 2 without).
Biking 40:00 [3]
Spin class, some pickups and such... one main set.
Biking 15:00 [5]
6 times 2.5 minutes, at increasing intensity (hr going up the first half, then somewhat stabilizing, reaching ~173, 175, 178, 180, 183, 185).
Sunday Jan 29, 2012 #
Running 1:24:00 [3] 14.5 km (5:48 / km)
Long run with Kristian, who kindly stuck with me... (and Thomas and Nate who got ahead)
Note
(injured)
I swear the knee feels like its back at square one... not really sure what to do...
Saturday Jan 28, 2012 #
Running 20:00 [2]
Jogging around checking out the uvic map...
Thursday Jan 26, 2012 #
Stretching/exercises 15:00 [1]
Lunchtime stretching / core (decent short little session of core in the middle)
Running 34:00 [3]
8 by ~2:20 minute intervals with thomas, had to get to where he got to in 2 mins (so same distances as him). ~1:40 rest.
Running 18:40 [4]
Tuesday Jan 24, 2012 #
Biking 40:00 [3]
Spin class, 4 times 1 min of 1 leg with increasing cadence. Then some pick ups, to get ready for the main set of 4 times 3 minute getting up to threshold (didn't really find the right gear on the first one, but got hr up to ~185 at the end of the last 3 (just sub 180ish by midpoint, then gradually a bit more)). Then, pickups 4 by 10s standing, 3 by 20s (10 standing 10 sitting), then 1 by 30s (10 standing 20 sitting). Hr rate drifting up after these, but not quite as high as for the 3 minute ones, since they are not long enough to bring it up that high. Stretches at the end.
Biking 20:00 [4]
Monday Jan 23, 2012 #
Swimming 55:00 [3]
Swimming with a group to learn proper form...
Running 45:00 [3]
Run with Thomas and Zoltan
Stretching/exercises 5:00 [1]
Physio exercises
Sunday Jan 22, 2012 #
Running 1:27:00 [2]
Nice run on north shore trails with magnus, legs a bit heavy after yesterday.
Saturday Jan 21, 2012 #
11 AM
Running 1:00:00 [3]
Warm up / down and rests between
Intervals 14:30 [5] 4.0 km (3:38 / km)
Workout at the track with Thomas. Can tell I have not een at the track in awhile, no speed stamina, and my form would fall apart halfway around the lap...
10 by 400m with ~2mins rest
1:29
1:29
1:26
1:25
1:26
1:26
1:26
1:27
1:27
1:29
10 by 400m with ~2mins rest
1:29
1:29
1:26
1:25
1:26
1:26
1:26
1:27
1:27
1:29
3 PM
Biking 1:31:00 [3] 39.0 km (2:20 / km)
ahr:159
Biking the triathlon course with my dad...
Biking 20:00 [2]
to / from
Thursday Jan 19, 2012 #
Stretching/exercises 15:00 [1]
Led a stretching / core class at lunch for a few cs grad students
Running 40:00 [3]
8 times along the snowy trail next to the train tracks, then slower back. First 6 I did not go all the way and stopped when the boys turned around, but then they stopped for a bit to go to the bathroom and I did the last 2 all the way to the end since I was ahead... (6*~2:10, 2*~2:40).
Running 20:00 [4]
Wednesday Jan 18, 2012 #
Biking 40:00 [3]
Spin class
Biking 20:00 [4]
Stretching/exercises 10:00 [1]
Physio exercises
Tuesday Jan 17, 2012 #
Stretching/exercises 15:00 [1]
Exercises at Physio
Monday Jan 16, 2012 #
Running 35:00 [3]
Short club run with Zoltan. Managed to forget to put the battery on my headlamp, as it was charging. So then tried to turn it on at the edge of the woods and realized! Oh well, we went semi-cautiously by the light of Zoltan's not as powerful light.
Sunday Jan 15, 2012 #
Orienteering 2:03:06 [3]
So close to being right near the 2 hour mark, but then thrashed around on my last control... out of all of the controls it was the one I spent the longest looking for, when I only had time just to nip by it. Oh well, it was fun either way, and I was happy to get all the checkpoints.
Running 10:00 [2]
Run to the event
Saturday Jan 14, 2012 #
Running 35:00 [3]
Warm up / down
Running 27:00 [4]
5 times the triangle-ish loop from the old parksboard office on 16th, with Mike and Paul. Kinda close to mike for the first bit, but he would get away from me after the turnaround.
5:40
1:20 - rest
5:30
1:23 - rest
5:21
1:37 - rest
5:17
1:38 - rest
5:16
5:40
1:20 - rest
5:30
1:23 - rest
5:21
1:37 - rest
5:17
1:38 - rest
5:16
Friday Jan 13, 2012 #
Swimming 45:00 [3]
Swimming in the morning with my parents. Some with no legs (floaty thing) and some with my mum's short flippers which really engages the legs more (usually the feel pretty much useless). Mostly front crawl, with a few breast stroke breaks.
Thursday Jan 12, 2012 #
Running 37:00 [3]
Warm up / down, running with Mike. Knee kinda achy... but not bad when running faster. Almost bothers me more just walking around, but perhaps I am just more aware of it.
Running 26:00 [4]
Fartlek with Mike, running together since he did not try to take off. Some longer ~2min ones and a few shorter spurts.
Wednesday Jan 11, 2012 #
Biking 25:00 [2]
Bike to / from
Orienteering 30:00 [3]
Otervals on old school map at pw, with Alison and Scott
Stretching/exercises 5:00 [1]
Tuesday Jan 10, 2012 #
Biking 30:00 [3]
Spin class, bunch of different little sets, and one larger progression of increasing steady state type stuff (4-3-2, 4-3, 4) in the middle.
Biking 25:00 [4]
Stretching/exercises 10:00 [1]
Stretching and physio exercises
Monday Jan 9, 2012 #
Biking 15:00 [2]
Bike home from my parents, after dropping off the car.
Sunday Jan 8, 2012 #
Running 1:40:00 [3]
First long run on the north shore in ages... super wet, and by the end I could not feel my arms.
Saturday Jan 7, 2012 #
Cross country ski 1:25:00 [3]
Ski at lost lake with Adrian, Thomas and Russell
Wednesday Jan 4, 2012 #
Stretching/exercises 10:00 [1]
physio exercises / stretching
Note
(sick)
Tuesday Jan 3, 2012 #
Stretching/exercises 15:00 [1]
Exercises at physio, not feeling so great... kinda that sick sweaty. Collapsed at home for the rest of the day after...
Sunday Jan 1, 2012 #
Note
(sick)
cold that was on a off trying to get me for the last few days finally settled in...