Tuesday Jan 31 |
 | running intervals 25:00 [3] | |
| |
| 5x5 w/1 rec on mill. vis of Alta terrain-Beaver Lake. |
| running warm up/down 30:00 [1] | |
| shoes: Mizuno |
| and recovery |
| running 1:00 [3] | |
| shoes: Mizuno |
| strides on the track after the interval session |
| x-c ski classic 1:25:00 [1] | |
| |
| beautiful evening ski. Through the valley backwards |
| strength 30:00 [2] | |
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| pilates |
Monday Jan 30 |
| running 45:00 [1] | |
| shoes: Mizuno |
| on mill. planning Mindeparken course. |
| strength 28:00 [2] | |
| |
| legs. -squats, one-leg squats, calf raises, wobble board
and rehab exercises |
Sunday Jan 29 |
| running 1:40:00 [1] | |
| shoes: Asics Eagle Trail V |
| on trails. 45 mins of vis of control taking system |
| x-c ski classic 2:00:00 [1] | |
| |
| a little bit faster in places. hard because it was really slow with the cold weather and new snow. Lower abs a little sore above the pubic bone. Gotta take it easy and |
Saturday Jan 28 |
| strength 30:00 [1] | |
| |
| pilates class |
| x-c ski classic 1:50:00 [1] | |
| |
| With Pippa Erin and Robyn and then by myself around the 10k.
Very cold and very slow with the new snow we got. |
| running 45:00 [1] | |
| ahr:118 shoes: Mizuno |
| map study of Oskatak while on mill.
did some preliminary planning of this year's Adventure Run. I think it should be pretty cool. I looking forward to just having one map of all our areas over by Riverdale. |
Friday Jan 27 |
| stationary/road bike 30:00 [1] | |
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Thursday Jan 26 |
| running 20:00 [3] | |
| shoes: Mizuno |
| 5x4 mins w/1 recovery on the mill. Had my first ever "incident" on the mill. Amazing it hasn't ever happened before. Fortunately, the only injuries were skinned knees and a bruised ego:)
Reading the Bruderheim map at the same time. |
| form exercises 10:00 [2] | |
| shoes: Mizuno |
| on track at CWG centre |
| running warm up/down 30:00 [1] | |
| shoes: Mizuno |
| and recovery |
| machine 1:00:00 [1] | |
| |
| eliptical |
Wednesday Jan 25 |
| stationary/road bike 1:00:00 [1] | |
| ahr:115 |
| 30 mins map study of Rye Soenderskov while on bike.
Focus on reading ahead and smoothness in and out of controls.
45 mins route choice of continental and sprint training (Tero's site) |
Tuesday Jan 24 |
| strength 30:00 [2] | |
| |
| pilates. |
| running intervals 24:00 [3] | |
| max:167 shoes: Mizuno |
| 8x3 w/ 30 sec rest. on mill. 15% grade 5.5 mi/hr
while reading map/vis of Bruderheim. reading ahead 8. concentration 8. simplification 7.
|
| running 2:00 [4] | |
| shoes: Mizuno |
| 10xstrides on indoor track |
| running warm up/down 35:00 [1] | |
| shoes: Mizuno |
| and recovery |
| machine 30:00 [1] | |
| shoes: Mizuno |
| eliptical |
Monday Jan 23 |
| Note | |
| slept:4.0 weight:60.8kg (rest day) |
| trouble sleeping last night. over training symptom? I definitely haven't felt the heavy legs I usually feel when I have done too much.
it is a planned day off anyway. |
| Note | |
| |
| Weekly goals:
Feel energetic and rested by the weekend.
12 hours of physical training.
6 hrs running
2 x (3)
1x spec str
2xcore
1.5 relaxation
5 hrs map study (Est, Trials, DK)
1.5 vis of systems |
Sunday Jan 22 |
| x-c ski skate 1:05:00 [1] | |
| |
| with Pippa. out to Best Chance and bck. |
| running 55:00 [1] | |
| |
| easy run behind Copper Ridge |
| x-c ski skate 1:15:00 [1] | |
| ahr:125 |
| w/ Glenn. a little harder than normal but fairly relaxed.
Got into zone 2 on some of the climbs |
| |
| C • must have been some good glide... 5 |
| x-c ski skate 20:00 [2] | |
| |
| same ski as above w/ Glenn. Time in zone 2 |
| stationary/road bike 45:00 [1] | |
| ahr:117 |
| listened to some tunes and then the news headlines |
Saturday Jan 21 |
| strength 30:00 [2] | |
| |
| pilates class |
| running 45:00 [1] | |
| shoes: ice bug mr2 |
| sore calves from the intervals. |
| x-c ski skate 2:00:00 [1] | |
| ahr:115 |
| beautiful day. only -6C so had to skate. To Cu to gravel pit, Selwyns around the 10k. |
| stationary/road bike 1:00:00 [1] | |
| |
| while watching the Leafs get thrashed by the Sens. Sure Hammer loved that one;)... hoped for a more exciting second game. then watched Van destroy the Habs. How disappointing to not have anything more entertaining....
|
| Note | |
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| long relaxation in the evening. Mind wandered a bit but brought it back quickly. 8/10 |
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| C • relaxation 2 |
Friday Jan 20 |
| running 1:00:00 [1] | |
| ahr:120 slept:7.0 weight:60.8kg shoes: Mizuno |
| am- easy run on the mill at home. Vis of Ancaster Creek training for the length of the workout. Good concentration. Mind drifted a couple of times but brought it back quickly.
|
| strength 5:00 [2] | |
| |
| am -rehab exercises and stretches |
| x-c ski classic 50:00 [1] | |
| |
| with Thane and Chris. Nice to catch up with those guys. We are going to try to make it more of a regular event |
Thursday Jan 19 |
| running warm up/down 12:00 [1] | |
| shoes: Mizuno |
| and recovery on mill at work at lunch |
| running intervals 18:00 [3] 3.0 mi (6:00 / mi) | |
| max:166 shoes: Mizuno |
| 6x3 min w 30 sec rec.
first run at any speed since the Thomass. abs were good. |
| x-c ski classic 1:45:00 [1] | |
| ahr:118 |
| easy ski through lower valley and then around Selwyn's
soooooooooo cold. my new arcteryx soft shell kept my upper body warm but my hands froze |
| |
| C • cold? 2 |
| x-c ski classic 20:00 [2] | |
| |
| same ski as above. went harder at the beginning in an effort to warmup. My hands were frozen for about the first 45 mins. Too bad because that kind of detracted from the beautiful starry sky. I just kept thinking about jumping in the hottub afterwards.
Long relaxation practice |
Wednesday Jan 18 |
| running 1:00:00 [1] | |
| shoes: Mizuno |
| am - on the mill. abs were good |
| strength 15:00 [3] | |
| |
| squats, lunges, calf raises, wobble board |
| stationary/road bike 40:00 [1] | |
| |
| some short relaxation practice
pm- before our AGM
Pippa is no longer the prez -yeah. She can help me with the juniors (be in charge when I'm away) |
Tuesday Jan 17 |
| running warm up/down 10:00 [1] | |
| shoes: Mizuno |
| |
| form exercises 15:00 [3] | |
| |
| am at Canada Games Centre |
| machine 45:00 [1] | |
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| eliptical w/ Hilton Falls map -visualization of training legs |
| strength 30:00 [2] | |
| |
| pilates class |
| running 30:00 [1] | |
| shoes: ice bug mr2 |
| pm on trails. abs felt good. |
| stationary/road bike 1:20:00 [1] | |
| |
| while watching March of the Penguins. Made me feel like a wimp for not wanting to go outside |
| |
| C • theshadow is back! 3 |
Monday Jan 16 |
| stationary/road bike 1:00:00 [1] | |
| (rest day) |
| easy ride in the evening |
Sunday Jan 15 |
| x-c ski classic 2:50:00 [1] | |
| ahr:119 |
| at ski club. Sore hip flexors but loosened up |
| running 45:00 [1] | |
| |
| could feel lower abs but not really painful |
| stationary/road bike 45:00 [1] | |
| |
| while watching TV |
Saturday Jan 14 |
| x-c ski classic 2:20:00 [1] | |
| |
| first with Glenn and then with Pippa. a little faster with Glenn |
| machine 1:55:00 [1] | |
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| eliptical. 60 mins vis. looked at Hilton Falls training again-good images. Need to emphasize simplification |
Friday Jan 13 |
| stationary/road bike 1:15:00 [1] | |
| |
| a rush to fit stuff in before Pam's party. Too tired for am workout. 60 mins of relaxation and visualization while on the bike |
Thursday Jan 12 |
| x-c ski classic 2:10:00 [1] | |
| |
| beautiful evening ski around Lower Valley and Selwyns Hip flexors and adduc were sore from Tues |
Wednesday Jan 11 |
| stationary/road bike 45:00 [1] | |
| |
| am |
| stationary/road bike 1:00:00 [1] | |
| |
| pm |
Tuesday Jan 10 |
| pool running 50:00 [1] | |
| |
| am |
| strength 30:00 [2] | |
| |
| pilates |
| x-c ski classic 1:40:00 [1] | |
| ahr:114 |
| evening lower valley and loop on 5k at the end. |
Monday Jan 9 |
| Note | |
| (rest day) |
| day off. Recovery from travel and training camp. |
Sunday Jan 8 |
| orienteering 55:00 [1] **** | |
| |
| Hilton Falls-control picking |
| orienteering 55:00 [2] | |
| |
| same as above. time in (2) |
Saturday Jan 7 |
| running warm up/down 40:00 [1] | |
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| |
| orienteering race 1:00:00 [3] *** | |
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| Thomass race. pretty good race. Able to run fairly fast. Felt pretty good. |
| orienteering 1:00:00 [1] | |
| |
| route choice w/Sandy, Mike, Wadd, Wil, Piller |
| orienteering 20:00 [2] | |
| |
| same workout as above. hard to stay in zone 1 up those hills |
Friday Jan 6 |
| orienteering 1:00:00 [1] *** | |
| |
| Rattlesnake Pt Sprint course and some warmup and training |
| orienteering 20:00 [2] *** | |
| |
| ran course a little bit faster |
| orienteering 40:00 [1] *** | |
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| relay training at Bronte Creek veg nav.
time warming up and picking up controls |
| orienteering 50:00 [2] *** | |
| |
| time running the training itself. |
Thursday Jan 5 |
| running warm up/down 15:00 [1] | |
| shoes: Jalas Black-Red |
| |
| orienteering 1:00:00 [2] | |
| shoes: Jalas Black-Red |
| WOC test run done fairly easily |
| running warm up/down 20:00 [1] | |
| |
| to and from start at Ancaster Creek |
| orienteering 1:15:00 [1] *** | |
| |
| control picking at Ancaster Creek |
Wednesday Jan 4 |
| orienteering 35:00 [2] | |
| shoes: Silva K120 |
| long legs on Sulphur springs with Mike |
| running 20:00 [1] | |
| shoes: Silva K120 |
| at the end of the course in the terrain |
| strength 15:00 [2] | |
| |
| legs and core+rehab exercise |
| stationary/road bike 50:00 [1] | |
| |
| + 45 mins full relax |
Tuesday Jan 3 |
| running 55:00 [1] | |
| |
| terrain run with Mike at Tyandaga. map reading as we went along- hard to do while chatting |
| stationary/road bike 2:00:00 [1] | |
| |
| at Mike's.
75 mins of visualization/map reading |
Monday Jan 2 |
| x-c ski skate 50:00 [1] | |
| |
| w/Sven. Ridge-1b-2 Back to booth. A bit more relaxed but lots of hills. |
| x-c ski skate 50:00 [2] | |
| |
| same as above |
| Note | |
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| 60 mins relaxation on bus |
Sunday Jan 1 |
| x-c ski skate 50:00 [1] | |
| |
| w/Chris W, Sven and A in the park |
| x-c ski skate 45:00 [2] | |
| |
| same ski time in (2) |
| x-c ski skate 50:00 [3] | |
| |
| w/Sven. My slow skis didn't help but he made me work hard. |