Saturday Apr 30 |
 | running intervals 10:00 [5] | |
| shoes: Asics Gel lyte |
| 10 min warmup
20x30sec w/1 min rec
10 min
2x1 min of ABC'sw/1 rec
10 min |
| form exercises 6:00 [2] | |
| shoes: Asics Gel lyte |
| same as above |
| running warm up/down 49:00 [1] | |
| shoes: Asics Gel lyte |
| and recovery. |
Friday Apr 29 |
| running 35:00 [1] | |
| shoes: Asics Eagle Trail |
| easy run from college |
| running 1:25:00 [1] | |
| shoes: Asics Eagle Trail |
| evening after dinner with the students. felt kind of gross from dinner. |
Thursday Apr 28 |
| orienteering intervals 27:30 [4] **** | |
| spiked:19/21c shoes: Jalas Black red sole |
| Butterfly intervals w/ hilltop as start. 3-4 min loops w/1 min rec on top of the hill. Pam set up this awesome course in complex and super hilly terrain. A lot of fun and super tough physically. Totally blew one of the loops. I didn't even do it correctly after trying to relocate:-0
|
| orienteering warm up/down 37:00 [1] * | |
| shoes: Jalas Black red sole |
| and the recovery |
Wednesday Apr 27 |
| orienteering (coaching) 45:00 [1] * | |
| |
| coaching juniors. hanging and picking up controls and then running around with the kids a little bit. |
| running 30:00 [1] | |
| |
| easy run from home after coaching |
Tuesday Apr 26 |
| orienteering tempo 44:19 [4] *** 6.3 km (7:02 / km) | |
| spiked:5/7c shoes: Jalas Black white sole |
| Hospital parking. Traffic light course w/Pippa and Pam.
good training. Nice to be able to run in the woods. Didn't feel like I had my terrain legs yet. 1 min mistake on #2. didn't really choose an attack pt. and read ahead on how to get there. made a parallel error.
lost 30 seconds on #4 -poor attack pt. too vague. Pippa's route going left was way better. |
| running hills 5:00 [5] | |
| shoes: Jalas Black white sole |
| 10x 30sec w/1 rec in the 'V' alternating going up both sides |
| running warm up/down 30:00 [1] | |
| shoes: Jalas Black white sole |
| and recovery |
Monday Apr 25 |
| x-c ski skate 30:00 [1] | |
| |
| super casual with Pippa. Just to say we went skiing on Apr 25 in our shorts. I didn't think it meant I would get wet feet though!!!! |
Sunday Apr 24 |
| running warm up/down 25:00 [1] | |
| |
| |
| running race 30:59 [4] 8 km (3:52 / km) vdot: 53.2 | |
| ahr:169 max:182 |
| Crocus Run X-c race in Riverdale. big hills, sand, and snow/ice. tough. I wasn't though-mentally anyway. I should have pushed harder earlier. just wasn't super motivated. Ryan outkicked me at the end. On the positive side my fitness is there. |
Saturday Apr 23 |
| running warm up/down 10:00 [1] | |
| |
| |
| orienteering 45:00 [2] *** 5 km (9:00 / km) | |
| spiked:15/15c shoes: Jalas Black white sole |
| O training w/P Beautiful day. some snowy spots but very soft so not too bad to run through. Top end of Magnusson. Lots of hillside practice and pockets of detail. Orienteered well. Focus on planning legs and getting good 'images' of teh terrain before getting there. |
Friday Apr 22 |
| running 2:45:00 [1] | |
| shoes: Asics Eagle Trail |
| Mclean Lk rd. -ear lake-Miles Canyon-Pee Wee-ridge to Grey mtn rd.-Two mile hill |
Thursday Apr 21 |
| running intervals 24:00 [4] | |
| shoes: Asics Gel lyte |
| 10 min warmup
4x6min w/4 rec on Thompson hill- curve sign to second lamp post from stop sign. pretty consistent. very windy coming up past the church. hip felt good during, a little sore after.
15 rec
6x1 w/2 rec
10 min warmdown |
| running intervals 6:00 [5] | |
| shoes: Asics Gel lyte |
| 6x1w/2 rec path beside Thompson from Lazulite to Falcon. actually not quite long enough had to start around the corner on Lazulite so i had enough room. Felt good. last ones were better than the first- more relaxed |
| running warm up/down 57:00 [1] | |
| |
| and recovery |
Wednesday Apr 20 |
| running 35:00 [1] | |
| shoes: Asics Eagle Trail |
| easy run |
| running 30:00 [2] | |
| shoes: Asics Eagle Trail |
| same as above. time in (2) |
Tuesday Apr 19 |
| running 30:00 [1] | |
| |
| from Pam's office over to Riverdale and back. |
| orienteering 1:00:00 [2] * | |
| |
| same workout as above. Waterfront map. Checking out the snow situation for the junior training next week. Looks like it will be fine. still some snow in the thick woods but the open slopes, especially the south facing ones are bare.
Got a massage for my hip. It was definitely a bit sore. expect it will be tomorrow too |
Monday Apr 18 |
| Note | |
| (rest day) |
| Taking today off. a bit tired. want to give my hip a bit of a chance to get better. |
Sunday Apr 17 |
| x-c ski classic 1:30:00 [2] | |
| |
| beautiful day. the conditions were really variable depending on whether it was in the sun or not. Tracks still in great shape. wax was hit and miss. made for a harder workout than I had intended. should really skate this time of year but my hip was a bit sore. slipping probably was worse for it in the end |
| running 2:20:00 [1] | |
| shoes: Asics Eagle Trail |
| easy run to Mclean Lake Rd. on to Ear Lake Map across Miles Canyon back on Chadburn lake rd- downtown Puckett's Gulch. pretty tired at the end hips a bit sore |
Saturday Apr 16 |
| x-c ski skate 45:00 [1] | |
| |
| beautiful day of skiing. awesome conditions |
| x-c ski skate 45:00 [2] | |
| |
| same as above. time in (2) |
Friday Apr 15 |
| orienteering (training course) 19:20 [4] *** 3.7 km (5:14 / km) | |
| spiked:18/19c shoes: Asics Gel lyte |
| downtown sprint map- need to read ahead more. took a while to get into a rhythm. no big mistakes just not smooth |
| running intervals 6:00 [5] | |
| shoes: Asics Gel lyte |
| 12x30sec w/60 rec. on path by the riverfront behind WHite Pass bldg. felt pretty good
left hip was a bit sore. |
| running warm up/down 52:00 [1] | |
| shoes: Asics Gel lyte |
| and recovery |
Thursday Apr 14 |
| running 1:10:00 [1] * | |
| shoes: Asics Eagle Trail |
| easy run. still not feeling great. sore from massage. read map on the run. |
Wednesday Apr 13 |
| Note | |
| (sick) (rest day) |
| tired. starting to get a sore throat. took the day off.
also got a massage -especially around the hips/lower abs |
Tuesday Apr 12 |
| running intervals 21:00 [4] | |
| shoes: Asics Gel lyte |
| 3/4/5/5/4 w/3 rec on Thompson-wilson hill w/ the P's
felt tired right off the bat. Fell off quite a bit on the last 4 min so stopped without doing last 3 min. snowing and windy!! |
| running warm up/down 40:00 [1] | |
| |
| and recovery |
Monday Apr 11 |
| Note | |
| slept:5.0 (rest day) |
| woke up early. day off anyway. Feel a bit tired physically too. |
Sunday Apr 10 |
| orienteering 1:00:00 [2] | |
| |
| Takhini Hot Springs short little courses w/meet up points. Good to have other people around- Ted, P and Pam |
| running 1:45:00 [1] | |
| shoes: Asics Eagle Trail |
| evening. sore lower abs |
Saturday Apr 9 |
| running warm up/down 41:00 [1] | |
| shoes: Asics Gel lyte |
| recovery |
| running intervals 4:00 [5] | |
| |
| 4x1 w/2 rec |
| x-c ski skate 1:30:00 [1] | |
| |
| nice ski w/P and Ted out to the ridge and back around 10k |
Friday Apr 8 |
| running 35:00 [1] | |
| shoes: Asics Eagle Trail |
| to work |
| running 50:00 [1] | |
| shoes: Asics Eagle Trail |
| run w/Ted late evening.
|
Thursday Apr 7 |
| running intervals 25:00 [4] | |
| shoes: Asics Gel lyte |
| 10 w/up
5x5w/5 rec
15 rec
4x1(5)w/2 rec
10 w/down
with Pippa, pam and justine on Thompson hill. felt pretty good started at curve in road sign ended just past stop sign. Legs pretty heavy for (5) |
| running intervals 4:00 [5] | |
| shoes: Asics Gel lyte |
| same workout as above |
| running warm up/down 1:01:00 [1] | |
| shoes: Asics Gel lyte |
| and recovery. same workout as above |
Wednesday Apr 6 |
| running 35:00 [1] | |
| shoes: Asics Eagle Trail |
| to work
legs a bit heavy and tired today. |
| running 40:00 [1] | |
| shoes: Asics Eagle Trail |
| run home |
| running 45:00 [1] | |
| shoes: Asics Eagle Trail |
| evening run on the trails-felt a bit tired. |
Tuesday Apr 5 |
| running warm up/down 20:00 [1] | |
| shoes: Asics Gel lyte |
| and recovery |
| orienteering race (time trial) 7:54 [4] *** | |
| spiked:4/6c shoes: Asics Gel lyte |
| downtown sprint |
| orienteering race (time trial) 2:42 [4] *** | |
| spiked:4/4c shoes: Asics Gel lyte |
| downtown sprint |
| orienteering race (timetrial) 11:03 [4] *** | |
| ahr:170 spiked:8/10c shoes: Asics Gel lyte |
| downtown sprint |
| stationary/road bike 40:00 [1] | |
| |
| to work and back |
Monday Apr 4 |
| Note | |
| (sick) (rest day) |
| a bit of a sore throat still. feel fine otherwise. |
Sunday Apr 3 |
| orienteering (training course) 1:10:00 [3] *** 7.4 km (9:28 / km) | |
| spiked:12/13c (sick) shoes: Jalas Black white sole |
| course on Chadburn Lake open hills, trails and south facing slopes mostly. More snow than Takhini hot springs. nice to get out though. snow bashing was good leg strength. a little bit of a sore throat. |
| running warm up/down 15:00 [1] | |
| shoes: Jalas Black white sole |
| |
| x-c ski skate 20:00 [2] | |
| |
| on hills. Copper-selwyn's-10k |
| x-c ski skate 40:00 [1] | |
| (sick) |
| same workout as above. a bit of a sore throat. felt a bit tired but such a nice day... |
Saturday Apr 2 |
| running warm up/down 15:00 [1] | |
| |
| |
| orienteering (control picking) 1:09:00 [3] *** | |
| spiked:32/34c (sick) shoes: Jalas Black red sole |
| Takhini Hot springs. southside course. all the open south facing slopes are now bare. still quite a bit of shin to knee deep snow elsewhere. Good focus no major mistakes.
Flow and reading ahead wasn't great. |
Friday Apr 1 |
| x-c ski skate 1:20:00 [1] | |
| (sick) |
| very easy with Pippa, Robyn, Denise and Mike. Still not feeling great. |