Sunday Feb 27 |
 | x-c ski classic 1:50:00 [1] | |
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| backcountry at Summit Creek with Pippa. met up with Milada and Biba. Out for 4:15. this was time in zone 1. Snowing like crazy. Heavy wet snow. around 0 C. some nice turns anyway despite poor vis. |
| strength 5:00 [2] | |
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| tele turns |
Saturday Feb 26 |
| x-c ski classic 1:45:00 [1] | |
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| lower valley, Upper selwyn's 10k backwards Monique's loop. Felt pretty good. |
| orienteering 1:05:00 [1] * | |
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| just ran on trails in Paddy's practiced orienting the map and reading ahead. at night with Headlamp so that made it even tougher. Nice that it was warm enough that my hands didn't freeze. |
Friday Feb 25 |
| running long 2:55:00 [1] | |
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| long run. Intended to do a couple of hard intervals in the middle but only did one 'cause left hipflexor/lower abs kind of tweaked a bit. |
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| C • theshadow? 3 |
| running 5:00 [4] | |
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| same as above. hard in middle of long run |
Thursday Feb 24 |
| running 1:34:00 [1] | |
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| woke up even earlier than I needed to. |
| form exercises 6:00 [2] | |
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| at the end of the run |
| Note | |
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| skipped evening workout to hang out with Chris and Kelly after Peter's memorial. Such a sad day. |
Wednesday Feb 23 |
| running 35:00 [1] | |
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| to work |
| running 35:00 [1] | |
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| run home |
| x-c ski skate 1:00:00 [1] | |
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| beautiful sunset. amazing conditions. -2c. would have gone longer but I was feeling a bit tired. |
Tuesday Feb 22 |
| running warm up/down 1:03:00 [1] | |
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| and recovery. |
| running intervals 20:00 [4] | |
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| on Thompson Rd hill w/Pam and Pippa
5x4min w/4 rec. Same as last time but headwind and softer under foot. improvement, I think, especially since i did one more. |
| running (strides) 2:00 [5] | |
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| 12xstrides after intervals |
Monday Feb 21 |
| Note | |
| (rest day) |
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Sunday Feb 20 |
| x-c ski skate warm up/down 10:00 [1] | |
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| x-c ski skate race (Ski-o 1 hr score) 1:00:00 [4] | |
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| first O of the year. a couple of mistakes on route choice. Pippa and I were the only ones not to study our map before hand. I think I did pretty well actually. A couple of other mistakes. Need to keep it simple.
Pretty happy to get them all
2nd behind Nathan. Pippa was third |
| x-c ski skate 1:35:00 [1] | |
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| ski with Pippa, Pam and Sara to crossroads. Sara and I skied out to gravel pit and then back via the ridge. |
Saturday Feb 19 |
| running long 3:05:00 [1] | |
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| ran over to Riverdale. Nice to go on some different trails. |
Friday Feb 18 |
| x-c ski skate 30:00 [2] | |
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| x-c ski skate 30:00 [1] | |
| (rest day) |
| same workout as above. easy ski |
Thursday Feb 17 |
| x-c ski skate 45:00 [1] | |
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| 1:30 total. same workout as below |
| x-c ski skate 45:00 [2] | |
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| skied a bit harder than I should of. the conditions were nice and it was fun to go fast. |
| running 1:14:00 [1] | |
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| form exercises 6:00 [2] | |
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| 2xABC |
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| C • C? 8 |
Wednesday Feb 16 |
| running 35:00 [1] | |
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| to work |
| running 35:00 [2] | |
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| run home |
| x-c ski skate 1:00:00 [1] | |
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| Hadn't planned to go but the weather was so nice I had to get out there. SUnny and -2c. perfect conditions. legs definitely tired |
Tuesday Feb 15 |
| running intervals 16:00 [4] | |
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| 4x4min(4) w/4 rec. On Thompson Rd hill. Took gillis ended at corner by Herbie's. I started one lamp post below bus stop. Pippa and Pam started by the rocks. The distance for mine was okay. Theirs was a bit short. Good workout. Nice to have others out there to do it with. |
| running warm up/down 1:04:00 [1] | |
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| 15 min warmup
15 between (4) and strides
15 warm down |
| running intervals 2:00 [5] | |
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| 12x strides after intervals |
Sunday Feb 13 |
| x-c ski classic 2:05:00 [1] | |
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| backcountry at the pass with Pippa. Right side of Fraser Lake. Bowls just below the lake and mountian to the right.Out for 4:15 total. Time in (1). Beautiful bluebird day and 10-15cm of new snow. skied well for first time this year. |
| strength 10:00 [2] | |
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| tele turns. |
| running 1:00:00 [1] | |
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| easy run in the evening. felt pretty good considering the long day at the pass. beautiful night. lots of light from the moon and a sky full of stars so I ran the trails by Paddy's and in behind copper ridge. |
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| C • soooo much training 4 |
Saturday Feb 12 |
| running 2:05:00 [1] | |
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| run. first 70 mins with Pippa and Pam. |
| x-c ski classic 1:45:00 [1] | |
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| ski with Denise and Mike. Lower Valley and upper selwyn's- 10k-lynx a bit cold and slow. |
Friday Feb 11 |
| running 1:00:00 [1] | |
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| from Joan's goingaway party downtown to Don's house. Sore calves from yesterday's strength and running in soft snow. |
Thursday Feb 10 |
| running 55:00 [2] | |
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| am run around Granger and Copper Ridge roads |
| x-c ski skate 1:45:00 [1] | |
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| beautiful evening. fast conditions despite a dusting of snow. Best chance upper valley lower selwyns 10k and then Subway race course+monique Waterreus loop. |
| strength 25:00 [2] | |
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| Don's core workout.
3x 1 min single leg squats and calf raises. |
Wednesday Feb 9 |
| running 16:00 [4] | |
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| 4x4mins w/4 rec
on powerline by the tower. soft and so hard to get hr up.
lots of leg strength though |
| running 2:00 [5] | |
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| 12x strides |
| form exercises 6:00 [2] | |
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| 2x1 min abc's |
| running 1:11:00 [1] | |
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| warm up and recovery for above session |
Monday Feb 7 |
| running 35:00 [1] | |
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| to work. |
| running 15:00 [1] | |
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| to Pippas work |
| x-c ski classic 1:30:00 [2] | |
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| Lower valley and upper selwyn's and 10k back |
| x-c ski classic 15:00 [3] | |
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| core strength with Pippa
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Sunday Feb 6 |
| running 1:30:00 [1] | |
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| easy run w/ Pippa and Pam. Legs a bit sore from weights |
Saturday Feb 5 |
| running 1:00:00 [1] 8.0 mi (7:30 / mi) | |
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| easy run on the mill. still very cold. |
| strength 15:00 [3] | |
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| 3sets
15x squats with 70lbs
15x calf raises w 90lbs
15x hamstring curls w/ #3
15x each hipflexors w/ 60 |
Friday Feb 4 |
| running 40:00 [3] 5.93 mi (6:43 / mi) | |
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| 2x20(3) w/10 rec on mill. Deadly cold outside. |
| running 20:00 [1] | |
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| same workout. recovery and warmup |
Wednesday Feb 2 |
| pool running 7:00 [5] | |
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| 5min(3) 2 min rec
4 min (4) 2 min rec
3 min (4) 2 min rec
3x2 (4) 1 min rec
4x1 (5) 30 sec rec
5 mins of increasing difficulty (3-5)
6x20 sec(5) w/ 10 rec
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| pool running 15:00 [4] | |
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| same workout as above |
| pool running 7:00 [3] | |
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| same workout as above |
| pool running 21:00 [1] | |
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| recovery/warmup |
Tuesday Feb 1 |
| Note | |
| (rest day) |
| easy week this week and still a bit tired. Weather is a bit nasty, too. |