Training Log Archive: carbonIn the 31 days ending Mar 31, 2010:
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Wednesday Mar 31, 2010 #
Weights/Strength 15:00 [3]
Glutes and back (physio)
Running 1:05:00 [3]
Trail run in Bowmont on side show bob.
Tuesday Mar 30, 2010 #
Weights/Strength 15:00 [3]
Glutes and back (physio)
Monday Mar 29, 2010 #
Spinning 20:00 [3]
Light spin on the trainer
Weights/Strength 15:00 [3]
Glutes and back (physio)
Yoga 30:00 [3]
Yoga and stretches
Sunday Mar 28, 2010 #
Mountain Biking 20:00 [3]
An easy spin in the neighbourhood to warm up for some yoga. My leg seems to be getting worse. I have no feeling from the lower back all the awy around to the front and all the way down to the foot. I really hope it is just a pinched nerve...the strange thing I am also getting tingly in the left hand. Hopefully physio on Tuesday will work.
Yoga 30:00 [3]
Yoga and stretches
Weights/Strength 15:00 [3]
Glutes and back (physio). Can raise my glutes all the way now.
Saturday Mar 27, 2010 #
Mountain Biking 1:00:00 [3]
Easy spin on the pathways
Weights/Strength 20:00 [3]
Glutes and back (physio).
Thursday Mar 25, 2010 #
Spinning 1:15:00 [3]
Another time trial night. Skipped the last hour as my left leg was feeling rough. Have physio and massage tomorrow so will hopefully be recovered quickly.
Wednesday Mar 24, 2010 #
Running 1:30:00 [3]
Trail running on Paddy's Flats, Sulphur Springs and Elbow Valley trail. Everything was in pretty good shape. A few ice patches and some mud, but not bad. Had a good night depite the first climbs feeling rough due to last night's workout. Felt my left IT band for the last 15 minutes but felt like my stretching a rolling tonight got it back under control. I could also feel my righ glute work which is a new feeling for me. Hopefully the left one will follow.
Weights/Strength 15:00 [3]
Glute work (physio)
Tuesday Mar 23, 2010 #
Spinning 2:15:00 [3]
Time trial night.
New PB in 20min time trial: 214 watts - 3.82 watts/kg. Very happy with that.
New PB in 20min time trial: 214 watts - 3.82 watts/kg. Very happy with that.
Monday Mar 22, 2010 #
Weights/Strength 30:00 [3]
Glutes and upper back (physio)
Note
Hmm, tried to do some weights but just ended up sitting there with no inspiration....
Sunday Mar 21, 2010 #
Weights/Strength 30:00 [3]
Glutes and back (physio), plus some yoga stretches.
Saturday Mar 20, 2010 #
Weights/Strength 30:00 [3]
Back and glutes (physio) - starting to see improvements in the glutes. Can now hold each set longer and I'm engaging the muscle much better. Can also lift higher. Will be interesting to see if this will improve my running in a few weeks. My goal is to reach all the way up by Friday next wek so that I can move onto the next muscle, the bigger one (maximus G).
Running 1:10:00 [3]
shoes:
Trail run in bowmont. Trails in really good shape now. Just a couple of wet sections. Felt tired form the weekend but had a good run.
Yoga 25:00 [3]
Power yoga
Friday Mar 19, 2010 #
Weights/Strength 45:00 [3]
Back and glutes (physion) - at home and at clinic
Thursday Mar 18, 2010 #
Spinning 2:15 [3]
Another night of races. 30min distance, 10min distance and 1.5k time.
Really awesome class.
Really awesome class.
Weights/Strength 15:00 [3]
Back and glutes (physio)
Wednesday Mar 17, 2010 #
Running 1:00:00 [3]
Trail running of Deer Ridge. This turned out to be more of a fast hike/slow jog on the uphill and I on purpose walked the downhills so that I can keep my IT bands under control. I don't want to mess them up now that I am starting to see a tiny bit of progress in my running. I had wanted more of a steady run, but didn't know what Deer Ridge was like.
Weights/Strength 15:00 [3]
Back and glutes (physio)
Tuesday Mar 16, 2010 #
Spinning 2:15:00 [3]
Warm-up drills for 30 minutes
30 minute distance race (everyone at the same time with distance added up per team)
5 minute rest
10 minute distance race (everyone at the same time with distance added up per team)
5 minute rest
2km race (rotating through the whole group - first team through won)
30 minute distance race (everyone at the same time with distance added up per team)
5 minute rest
10 minute distance race (everyone at the same time with distance added up per team)
5 minute rest
2km race (rotating through the whole group - first team through won)
Weights/Strength 15:00 [3]
Back and glutes (physio)
Monday Mar 15, 2010 #
Running 30:00 [3] 360.0 mi (5 / mi)
shoes:
Treadmill warmup.
Weights/Strength 45:00 [3]
Upper body and core.
Weights/Strength 15:00 [3]
Glutes and back (physio)
Sunday Mar 14, 2010 #
Running 40:00 [3]
Trail run. Tried to run the Douglas Fur trail but it was way too icy so turned around and ran the other way which was also icy and muddy in spots. Had aimed for an hour but ran out of trail and headed back to the car a bit early.
Saturday Mar 13, 2010 #
Resort Skiing 4:00:00 [3]
A full dat at Sunshine. Conditions were great for resort skiing. Found fresh powder at the end of the day.
Friday Mar 12, 2010 #
Note
Awesome physio today.
Thursday Mar 11, 2010 #
Spinning 2:15:00 [3]
Awesome class tonight with Jon as the coach. Managed to hold well in high zones. I think I'm getting stronger now.
Wednesday Mar 10, 2010 #
Running
shoes:
Trail run on trans can trail by dead man's flat. Slippery in sections. Beautiful evening with bright stars and a dusting of snow.
Tuesday Mar 9, 2010 #
Spinning 2:00:15 [3]
Another class with mostly E4 and MAP work.
Monday Mar 8, 2010 #
Running 20:00 [3]
Treadmill run. Made it a short one since I'm pretty sore. A good warmup for some stretching and weights.
Weights/Strength 40:00 [3]
Upper body and core.
Yoga 25:00 [3]
Yoga
Weights/Strength 10:00 [3]
Glutes (physio)
Sunday Mar 7, 2010 #
Hike/Scramble 4:00:00 [3]
Heart Loop with Mike. Nice day in the mountains.
Friday Mar 5, 2010 #
Running 1:00:00 [3] 8.5 km (7:04 / km)
Trail run on side show Bob. Really muddy and slippery again so in some spots it was really slow going. Felt better this week with no stitch or any IT pains.
Thursday Mar 4, 2010 #
Spinning 2:15:00 [3]
Another class with three 20 minute sets that were really close to time trials. On the second one I managed to reach my PB watts from last year 210. It feels like I am not quite there yet becasue to set those watts felt much harder than last year, but setting them in the second set might have added to that feeling.
Tuesday Mar 2, 2010 #
Spinning 2:15:00 [3]
Lots of E4 and MAP.
Monday Mar 1, 2010 #
Running 25:00 [3]
A run on the treadmill -- was too hungry for the run to work out. Had to cut it short.
Weights/Strength 15:00 [3]
Shorter program than usual.