Saturday May 31 |
 | Running warm up/down 50:00 [1] | |
| shoes: Trance |
| warm up, cool down, active warm up, exels |
| Running intervals (track) 11:45 [4] 3 km (3:55 / km) | |
| shoes: Trance |
| 600, 300 x3 ... one hard 300 at end
2:19, 1:11, 2:24, 1:12, 2:27. 1:16, 1:06 .. spiked 2nd set then unspiked becasue of sore calfs |
Thursday May 29 |
| Biking warm up/down 1:00:00 [3] | |
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| warmup before track race, then before time trial |
| Biking race (road tt) 18:15 [5] 10 km (1:50 / km) | |
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| 10km time trial, first one. river road. |
Wednesday May 28 |
| Biking warm up/down 40:00 [2] | |
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Tuesday May 27 |
| Biking warm up/down 40:00 [2] | |
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| Biking race 30:00 [5] | |
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| I was having a great race, felt good, pushing through. Then, I snapped the back axel on my tire in two. tire wobbling and rubbing on brakes, exremely hard to pedal |
Sunday May 25 |
| Running long 1:25:00 [2] | |
| shoes: Trance |
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Saturday May 24 |
| Running warm up/down 30:00 [1] | |
| shoes: Trance |
| |
| Running tempo 15:00 [3] | |
| shoes: Trance |
| 4:30 then 30 sec surge for 15min |
| Biking warm up/down 20:00 [1] | |
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Friday May 23 |
| Biking warm up/down 1:00:00 [2] | |
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Thursday May 22 |
| Running warm up/down 2:00:00 [1] | |
| shoes: Trance |
| warm up. cool down. active warm up etc. befroe and after.. 800, 3000 and 4x4 relay |
| Running race (track) 13:04 [5] 3 km (4:21 / km) vdot: 43.4 | |
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| 3000m nwossaa track. place 5th |
| Running race (track) 2:50 [5] 0.8 km (3:32 / km) | |
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| 800m .. approx time |
| Running race (track) 1:20 [5] 0.4 km (3:20 / km) | |
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| 4x4 relay, aprox 120, total time 4:54 |
Wednesday May 21 |
| Running warm up/down 1:00:00 [1] | |
| shoes: Trance |
| warmup. active warm up etc. cool down for 1500 race |
| Running race (track) 5:50 [5] 1.5 km (3:53 / km) vdot: 45.8 | |
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| nwossaa track.. placed 7th senior girls |
Tuesday May 20 |
| Biking warm up/down 1:30:00 [1] | |
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| warmup/down. downhill trials + race |
| Biking race 9:00 [5] | |
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| mkay uphill race... not timed around 9 min. |
Monday May 19 |
| Biking 1:30:00 [1] | |
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| Downhill biking at Mkay... biking there.. as well hiking up to the top to go down. |
| Running warm up/down 40:00 [1] | |
| shoes: Trance |
| warm up. cool down. recovery. active warm up |
| Running intervals 5:23 [4] | |
| shoes: Trance |
| grass loop x 2
2:36
2:47 |
| Running intervals 3:50 [4] 1 km (3:50 / km) | |
| |
| 5 x 200
44, 46, 46, 48, 46
|
Saturday May 17 |
| Running warm up/down 40:00 [1] | |
| shoes: Trance |
| warmup, cooldown, recovery etc. |
| Running intervals 15:30 [4] | |
| shoes: Trance |
| 4x 2min
3x(1:30, 1min) |
Friday May 16 |
| Running warm up/down 20:00 [1] | |
| shoes: Trance |
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Thursday May 15 |
| Biking warm up/down 30:00 [2] | |
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| warm up before after race.. around 30min |
| Biking race (single track) 14:22 [5] | |
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Wednesday May 14 |
| Running warm up/down 10:00 [1] | |
| shoes: Trance |
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| Running intervals 4:00 [3] 1.4 km (2:51 / km) | |
| (injured) shoes: Trance |
| 5x 200... did 1 set.. then 2 more |
Tuesday May 13 |
| Biking warm up/down 1:00:00 [2] | |
| shoes: Adrenaline |
| preride, warm up before race approx 1hour |
| Biking race (xc) 34:07 [5] | |
| shoes: Adrenaline |
| race, 2 laps centennial |
| Running warm up/down 20:00 [1] | |
| shoes: Trance |
| warm up for track race |
| Running race (track) 13:16 [5] 3 km (4:25 / km) vdot: 42.7 | |
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| 3km race after the bike race |
Monday May 12 |
| Running warm up/down 20:00 [1] | |
| shoes: Trance |
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Sunday May 11 |
| Running long 1:15:00 [2] | |
| shoes: Trance |
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Saturday May 10 |
| Running warm up/down 1:00:00 [1] | |
| shoes: Trance |
| |
| Biking warm up/down 45:00 [2] | |
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| Running intervals 20:00 [4] | |
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| grass loop- 4 times
track (400, 200) x3 |
Thursday May 8 |
| Biking race (xc) 36:59 [5] | |
| shoes: Adrenaline |
| centennial exibition race 2. approax 10km.. around 30min |
| Biking warm up/down 1:30:00 [2] | |
| shoes: Adrenaline |
| pre ride, warm up, warm down |
Tuesday May 6 |
| Running warm up/down 1:00:00 [1] | |
| shoes: Trance |
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| Running race 5:49 [5] 1.5 km (3:53 / km) vdot: 45.8 | |
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Monday May 5 |
| Running 25:00 [1] | |
| shoes: Trance |
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Sunday May 4 |
| Biking tempo 45:00 [2] | |
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Saturday May 3 |
| Running race 26:48 [5] 5 km (5:22 / km) vdot: 35.3 | |
| shoes: Trance |
| Thrill on the hill 5km Duluth MN. Almost all up steep hills |
| Running warm up/down 25:00 [1] | |
| shoes: Trance |
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Thursday May 1 |
| Running warm up/down 30:00 [1] | |
| shoes: Trance |
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| Running tempo 23:00 [3] | |
| shoes: Trance |
| 1, 2, 3, 4, 3, 2, 1. |