Tuesday Jul 29 |
 | Running warm up/down 16:00 [1] | |
| (injured) shoes: Adrenaline |
| warm up, hip hurt around same time, 14min in. stopped after warm up and didnt race |
Sunday Jul 27 |
| Running 31:00 [2] | |
| (injured) shoes: Adrenaline |
| starting out again. Hip started hurting around 15 min into the run. |
| Biking warm up/down 30:00 [1] | |
| |
| |
Friday Jul 25 |
| Note | |
| (injured) |
| went for physio. hip out of alinement. pinching/blocking... not allowed to work out saturday, can start with the easy run on sunday.
felt better after physio, started to hurt later in the evening ( playing hockey at bbq) |
Thursday Jul 24 |
| Note | |
| (injured) |
| hip starting to get better, but still taking rest time. |
Wednesday Jul 23 |
| Note | |
| (injured) |
| Hip extremely sore, could barely walk all day. |
Tuesday Jul 22 |
| Running warm up/down 52:00 [1] | |
| shoes: Adrenaline |
| |
| Running intervals (track) 12:55 [4] 3 km (4:18 / km) | |
| |
| 1200, 800, 400, 200, 200, 200
5:12, 3:35, 1:45, 47, 48, 47
(hip starting to hurt. extermely hot/didnt drink much water) |
Tuesday Jul 15 |
| Running warm up/down 40:00 [1] | |
| shoes: Adrenaline |
| |
| Running tempo 8:17 [3] | |
| shoes: Adrenaline |
| 2 loops
4:06
4:11 |
| Running intervals (track) 8:20 [4] 2 km (4:10 / km) | |
| shoes: Adrenaline |
| 2x(5x200)
avg. 50s
(whole week out of town only free time was this workout) |
Thursday Jul 10 |
| Running warm up/down 36:00 [1] | |
| shoes: Adrenaline |
| |
| Running tempo 15:00 [3] | |
| shoes: Adrenaline |
| |
Tuesday Jul 8 |
| Running warm up/down 55:00 [1] | |
| shoes: Adrenaline |
| |
| Running race (track) 3:47 [5] 1 km (3:47 / km) | |
| |
| |
| Running race (track) 1:16 [5] 0.4 km (3:10 / km) | |
| |
| |
Monday Jul 7 |
| Note | |
| (rest day) |
| havent had a break since before manitoba provincials.. exhausted and needed a day |
Sunday Jul 6 |
| Running long 1:15:00 [2] | |
| shoes: Adrenaline |
| |
| Gym 50:00 [2] | |
| shoes: Adrenaline |
| arms, abs, some legs |
Saturday Jul 5 |
| Running warm up/down 1:00:00 [1] | |
| shoes: Adrenaline |
| |
| Running intervals (track) 20:10 [4] 4.8 km (4:12 / km) | |
| |
| 2x(1km, 5x200, 400)
4:22, 51 average, 148, 4:30, 45average, 133
Extremely hot out |
Friday Jul 4 |
| Biking warm up/down (road) 40:00 [3] | |
| |
| |
| Biking race (road tt) 7:56 [5] 5 km (1:35 / km) | |
| |
| |
Thursday Jul 3 |
| Running warm up/down 30:00 [1] | |
| shoes: Adrenaline |
| |
| Running tempo 20:00 [3] | |
| shoes: Adrenaline |
| 20min, 3:30 with 30 surge. |
Wednesday Jul 2 |
| Biking warm up/down (mountain) 35:00 [3] | |
| |
| in shuiniah |
| Biking race (single track) 1:07:14 [5] | |
| |
| Race, all in Shuniah, single track. Was not hard physically, just all technical and hard to keep moving. Used new clipless pedals which i could barely use. I would only use one foot at a time and run many parts of it. |
Tuesday Jul 1 |
| Running warm up/down 55:00 [1] | |
| shoes: Adrenaline |
| |
| Running tempo 26:55 [3] | |
| shoes: Adrenaline |
| 3x large grass loop at track.
8:12, 9:15, 9:28 |
| Running intervals 2:13 [4] 0.6 km (3:42 / km) | |
| |
| 3x 200 after the grass loops
44, 45, 44 |