Training Archive: theshadowIn the 31 days ending 2005-01-31:
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| S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | |||||||||||||||||||||||||||||||||||||||
Sunday Jan 30 | ||
| x-c ski classic 2:00:00 [1] | |
| Long ski. Pippa, Pam, Erin and I had intended to ski up to the top of the ascent but it was quite cold and snowing. The trail likely hadn't been groomed. Ended up hooking up with
Chris Todd and Claude. Did the loppet circuit but lower valley instead of the haul road. also skied all the way from home and back because car was dead. This was time in (1) | ||
| x-c ski classic 1:55:00 [2] | |
| same ski as above. time in (2) | ||
Saturday Jan 29 | ||
| snowshoeing 1:40:00 [1] | |
| deep snow so it was a walk at times. HR was still up in (1) | ||
| x-c ski classic 1:30:00 [1] | |
| x-c ski classic 50:00 [2] | |
| same as above. time in (2) | ||
Friday Jan 28 | ||
| x-c ski skate 40:00 [2] | |
| new snow falling. so a bit tough to skate. all I could fit in before the AGM.
| ||
| running 45:00 [1] | |
| run home from the AGM. tough footing with the fresh snow | ||
Thursday Jan 27 | ||
| running 55:00 [1] | |
| easy run in the am. | ||
| form exercises 9:00 [2] | |
| ended run with 3x 1 min abc | ||
Wednesday Jan 26 | ||
| running 30:00 [2] | |
| to work. a little harder than normal I think. | ||
| running 43:00 [1] | |
| run home.
recovery for the strides | ||
| running 2:00 [5] | |
| 12x~10 sec strides | ||
| pool running 35:00 [1] | |
| in the pm. Don was there. Nice to catch up a bit. | ||
Tuesday Jan 25 | ||
| x-c ski classic 13:00 [4] | |
| 15 warmup
1 hr natural intervals moderately hard 15 warmdown ended up going a little harder than I had intended on some of the hills. Time in low (4) | ||
| x-c ski classic 35:00 [3] | |
| same workout as above.
Time in (3) | ||
| x-c ski classic 20:00 [2] | |
| Time in (2) | ||
| x-c ski classic 22:00 [1] | |
| same workout as above.
time in (1) | ||
Sunday Jan 23 | ||
| running 2:30:00 [1] | |
| soft snow on the trails made it tough. Beautiful sunset as I was heading home. Made me glad to be out even though my feet and calves were a bit sore near the end. | ||
Saturday Jan 22 | ||
| running 30:00 [2] | |
| run 1:30 time in (2) | ||
| running 1:00:00 [1] | |
| time in (1) same workout as above | ||
| form exercises 6:00 [2] | |
| 2x1 min of ABC w/ 1 min rec | ||
| running 5:00 [1] | |
| recovery | ||
| x-c ski skate 40:00 [2] | |
| finally warm enough to do this. new snow so a bit soft and still a little slow despite warmer air temp but nice to be able to skate. Most of this (2) was going up the hills on the back half of the 10k and the Pierre Harvey Loop. | ||
| x-c ski skate 1:15:00 [1] | |
| same workout as above time in (1)
Cu almost to the Haul Rd. Selwyn's 10k PH Loop cutoff to chalet | ||
Friday Jan 21 | ||
| x-c ski classic 1:30:00 [1] | |
| Long ski 2 hrs. time in (1) | ||
| x-c ski classic 30:00 [2] | |
| time in (2) | ||
Thursday Jan 20 | ||
| x-c ski classic 55:00 [2] | |
| nice but slow
| ||
| x-c ski classic 1:05:00 [1] | |
| Long ski 2 hrs Same workout as above. Time in (1) | ||
Wednesday Jan 19 | ||
| snowshoeing 45:00 [2] | |
| to work. a little tough. new snow and harder w/ the snowshoes. | ||
| pool running 45:00 [2] | |
| in the pm w/ Pippa | ||
Tuesday Jan 18 | ||
| running 40:00 [3] | |
| on the treadmill.
20 min w/up 2x20(3)w/10 rec (6:30, 6:45)(reading map) 20 min w/dn 12x15sec strides w/30 rec 7 warmdown | ||
| running 1:02:00 [1] | |
| same as above | ||
| running 3:00 [5] | |
| same as above | ||
Sunday Jan 16 | ||
| x-c ski classic 1:25:00 [1] | |
| pretty tired. nice to be able to go for a ski. pretty damn cold still (~ -25c) | ||
Saturday Jan 15 | ||
| running 1:00:00 [1] | |
| paddy's pond and copper ridge. Really cold still but better
Only -28c!!! | ||
| x-c ski classic 1:30:00 [1] | |
| running on the mill at the gym. mind numbingly boring.
left ankle a little sore from this morning and a little stiff in the hips | ||
Friday Jan 14 | ||
| running 1:30:00 [2] 12.0 mi (7:30 / mi) | |
| on the mill at the gym. Car was finally working so I could get around. warmer outside but still ~ -35C. Missed the last couple of days due to the cold weather. lows of close to -50C. nothing works. least of all my car- so couldn't even get to the gym or the pool to do anything. | ||
| strength 15:00 [2] | |
| core exercises | ||
Tuesday Jan 11 | ||
| running 30:00 [3] | |
| ahr:163 | ||
| on the mill. Read map while doing continuous tempo run. Felt pretty good. Stomach was objecting to the food I had eaten near the end of the interval. | ||
| running 20:00 [1] | |
| warmup down | ||
| strength 33:00 [2] | |
| 1 set to near max
row sits, crunches, side crunches, back raises, forward bridge, back bridge, side bridges, quadriped squats 30 reps @50lbs lunges 25 reps each side@20lbs incline calf raises 30 reps @90lbs leg press 30 @160lbs hip flexors 30 each side @30lbs bench 30 bar only tri ext 30 each side @ 12lbs curls 30 each side@ 12 | ||
Sunday Jan 9 | ||
| snowshoeing 1:40:00 [1] | |
| wanted to go longer. Don and Will ended up going this long. I stupidly didn't eat lunch and started to bonk near the end so didn't do more. | ||
Saturday Jan 8 | ||
| snowshoeing 1:20:00 [2] | |
| Tough in the deep snow. not used to the weight of the shoes either so HR a little higher than I wanted. | ||
| form exercises 5:00 [2] | |
| ABC's | ||
| x-c ski classic 1:50:00 [2] | |
| lower valley and a loop of Selwyn's. lower back sore at the end. skied the first part to valley cutoff with Glenn. | ||
Friday Jan 7 | ||
| x-c ski classic 50:00 [1] | |
| easy. didn't do more because I felt pretty tired | ||
Thursday Jan 6 | ||
| x-c ski skate 1:30:00 [1] | |
| fairly soft from the new snow. But mild so not too slow. Legs a bit sore and tired so didn't do strength workout that I had planned | ||
Wednesday Jan 5 | ||
| x-c ski classic 55:00 [1] | |
| easy with Denise and Colleen. new snow. A bit soft | ||
Tuesday Jan 4 | ||
| running 40:00 [3] | |
| tempo on the treadmill. 2x20w/10 rec@6:30/mi. read map at the same time. went pretty well though I am not in the shape I was earlier. | ||
| running 30:00 [1] | |
| same session as above. warmup/down and rec. | ||
| running 2:30 [5] | |
| 10xstrides after the tempo run | ||
| running 7:30 [1] | |
| rec from the strides | ||
| strength 12:00 [1] | |
| moderate stage
row sits crunches front plank back plank left plank right plank back raises squats 25 rep with 70lbs+bar calf raises 30 reps 90 lbs on incline press right hip flexors 30 reps 45lbs left hip flexors | ||
Monday Jan 3 | ||
| running 35:00 [1] | |
| around Paddy's | ||
| x-c ski classic 1:00:00 [2] | |
| around Selwyn's
Cold with slow snow that had just been renovated. Hard to keep HR down so most of it was in (2). Beautiful though cold. Light on the mountains across the valley was awesome. | ||
Sunday Jan 2 | ||
| x-c ski classic 55:00 [2] | |
| home again. skied in the cold -25c. lower back and hips not used to skiing-started to tighten up a bit. a bit jet lagged too I think. | ||
Saturday Jan 1 | ||
| orienteering 45:00 [2] | |
| spiked:8/10c | ||
| Byrne Creek map in Vancouver with Louise and alexandra. Kind of city map ravine with lots of streets and trail running. Jet lagged and out of practice. nice to be running with a map again. just wanted to focus on the basics. I was starting to plan better and read ahead better by the end of the session | ||