Tuesday Nov 30 |
 | Note | |
| (injured) |
| I started to run to work but had to turn back with severe abdominal pain. Not sure what is up.
I got in to see the doctor. Thinks it might be an umbilical hernia but there isn't much of a bulge there. Told to come back in a couple of days.
still not sure. Think it is just some fatty tissue that is coming through and not any bowel that is being pinched or anything. I am supposed to see the surgeon.
got an appointment with the surgeon -great!
It's on Jan 27th- not so great :(
|
Monday Nov 29 |
| Note | |
| (rest day) |
| calves are still sore. a little tired. day off |
Sunday Nov 28 |
| x-c ski skate 1:40:00 [1] | |
| |
| easy ski. great weather. around 0 degrees C. met Daniel out on the trails so skied most of the time with him. |
| x-c ski skate 1:03:00 [2] | |
| |
| same workout as above. time in (2). skied some steep hills on the WOrld Cup 10k and Monique's loop where it was impossible to stay in (1).
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| x-c ski skate 2:00 [5] | |
| |
| Daniel wanted to do some sprints so I joined him.
2 sets of 5x10-15 secs |
Saturday Nov 27 |
| x-c ski classic 1:00:00 [1] | |
| |
| |
| x-c ski classic 35:00 [2] | |
| |
| same workout as above. time in (2) |
| running 50:00 [1] | |
| |
| easy run on streets of Granger. calves were very sore from intensity yesterday. |
Friday Nov 26 |
| running 20:00 [3] | |
| |
| 2x10 min w/5 rec (3) tempo pace. |
| running 25:00 [1] | |
| |
| warmup and warmdown and 5 rec between reps. same workout as above |
Thursday Nov 25 |
| Note | |
| (rest day) |
| tired so didn't go out |
Wednesday Nov 24 |
| x-c ski classic 1:05:00 [2] | |
| |
| with Daniel. Lower Valley- upper valley to Best Chance and back. Kind dying at the end. Don't think I had enough to eat. Pretty tired anyway. Felt really tired in the evening.
|
Tuesday Nov 23 |
| running 35:00 [1] | |
| |
| to work |
| running 1:00:00 [1] | |
| |
| home and then dropped pack off and continued. Supposed to meet Ryan at 3:30 but I was a bit late. not sure if he didn't show or I just missed him. |
| running 30:00 [2] | |
| |
| same workout as after work. Some of the time in (2) because of soft snow on trails and uneven footing. Good practice for terrain running. |
Monday Nov 22 |
| x-c ski classic 50:00 [2] | |
| |
| classic with Thane. Sore shoulders and back from shovelling snow. |
Sunday Nov 21 |
| snowshoeing 40:00 [2] | |
| |
| in 20cm of new snow. much of the way was not packed. Hard to keep HR down. time in (2) |
| snowshoeing 1:20:00 [1] | |
| |
| same as workout as above. time in(1) |
Saturday Nov 20 |
| x-c ski skate 25:00 [2] | |
| |
| am ski. Time in (2) |
| x-c ski skate 1:05:00 [1] | |
| |
| same workout as above. Time in (1) |
| running 15:00 [2] | |
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| pm run with Ian around college trails. time in(2) incl 4 pickups at the end of the workout |
| running 1:00:00 [1] | |
| |
| same workout as above. time in (1) |
Friday Nov 19 |
| running 35:00 [1] | |
| (rest day) |
| ran home |
Thursday Nov 18 |
| running 25:00 [1] | |
| |
| Run on the mill. warmup/down, recovery |
| running 20:00 [3] 3.33 mi (6:00 / mi) | |
| |
| 2x10min tempo on the mill w/5 rec. Practiced map reading and visualization of terrain while running at faster pace. |
| strength 12:00 [2] | |
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| strength- leg press 3x 15@140lbs, hip flexors 3x15@45lbs, full squats 3x15@70lbs+bar |
Wednesday Nov 17 |
| running 30:00 [1] | |
| |
| to work |
| running 1:00:00 [2] | |
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| run home |
Tuesday Nov 16 |
| running 30:00 [1] | |
| |
| to work |
| x-c ski classic 1:30:00 [2] | |
| |
| nice ski a bit harder tempo. Copper -lower valley -upper valley cutoff- best chance-Selwyns-5k backwards.
back tightened up a bit- not used to double poling yet. much of it was with no tracks. good practice for weight shift and balance |
Sunday Nov 14 |
| running 45:00 [2] | |
| |
| run w/Don and his group. Range Rd and back along Mountainview |
| strength 15:00 [1] | |
| |
| core strength after run w/DOn and the guys |
Saturday Nov 13 |
| x-c ski skate 1:30:00 [1] | |
| |
| out to gravel pit and then met Denise and Mike at Best Chance. Skied back with them along Upper Valley. |
Thursday Nov 11 |
| running 45:00 [1] | |
| |
| easy run around Paddy's Pond area |
| strength 15:00 [1] | |
| |
| Core strength. 1 min/exercise |
Wednesday Nov 10 |
| x-c ski skate 30:00 [3] | |
| |
| tempo ski. Felt nice to go fast. a little below zone on some of the downs and a little above on some of the ups |
| x-c ski skate 30:00 [1] | |
| |
| warm up/down. same workout as above |
Tuesday Nov 9 |
| x-c ski skate 1:05:00 [1] | |
| |
| very easy ski with Robyn and Pippa. legs still feeling a little bit tired. |
Sunday Nov 7 |
| running 1:00:00 [1] | |
| |
| am. around Copper Ridge and through Paddy's Pond. Felt a little heavy in the legs. SOre hip flexors still. ankle was pretty good though. |
| x-c ski skate 30:00 [1] | |
| |
| pm- copper to Best chance and back. cold -20 so snow was pretty slow. Time in (1) hard to stay in zone going up some of the bigger hills. |
| x-c ski skate 25:00 [2] | |
| |
| same workout as above. Time in (2). Mostly going up some of the hills.slow so hard to stay in zone. |
Saturday Nov 6 |
| x-c ski classic 1:10:00 [1] | |
| |
| at chalet. copper selwyns back to interval hill backwards on 7.5 to Selwyn's again back copper.
cold -15 humid. sore hip flexors and adductors from yesterday. |
| x-c ski classic 45:00 [2] | |
| |
| same workout. time in (2) |
Friday Nov 5 |
| x-c ski classic 1:25:00 [1] | |
| |
| easy ski out around selwyn's |
Thursday Nov 4 |
| running 20:00 [3] | |
| max:168 |
| ON the treadmill at the gym.
scared of my ankle/achilles on uneven ground
15min w/up
2x10min(3) w/5 rec
20 w/down
|
| running 40:00 [1] | |
| |
| sae workout as above. time in (1) |
| strength 15:00 [1] | |
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| core strength- |
Wednesday Nov 3 |
| running 30:00 [1] | |
| |
| to work |
| x-c ski skate 1:15:00 [1] | |
| |
| awesome conditions. New snow and it has been packed. No more rocks. super fast today. left ankle was a bit sore. achilles was pretty good though |
Tuesday Nov 2 |
| running 30:00 [1] | |
| |
| 50 min run with Chris L on streets in Granger/Copper ridge. Time in (1) |
| running 20:00 [2] | |
| |
| same workout as above. Time in(2). achilles was feeling pretty good. Felt it a bit on some of the uphills |
Monday Nov 1 |
| Note | |
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| rest day |