Monday Dec 31 |
 | x-c ski classic 1:55:00 [1] | |
| ahr:122 max:146 |
| braved the cold for a long ski. lower valley and a loop of selwyn's |
Sunday Dec 30 |
| mental 12 [0] | |
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| focus while doing intervals - bowl of fruit. Good focus but not the best images |
| running intervals 6:45 [3] | |
| shoes: ice bug mr2 |
| hills by Paddy's up to Thompson. 2x3:22 w/ 2:15 rec + 2x3 w/2:30 rec
mHR 156, 161, 165, 167
legs were heavy and HR wasn't coming up so shortened it. |
| running intervals 6:00 [4] | |
| shoes: ice bug mr2 |
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| running warm up/down 27:00 [1] | |
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| and recovery. included a few strides in warmup |
| strength (core) 10:00 [5] | |
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| some pilates at home as class was cancelled |
Saturday Dec 29 |
| running 1:29:40  | |
| ahr:127 max:153 |
| long run. cold day but beautiful with all the frost on the trees. 10x10secs w/50 rec on short steep hill after 1hr.
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| mental (focus) 1:15 [0] | |
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| bowl of fruit while doing long run. Had a lot of trouble staying focused. good practice trying to bring myself back all the time. |
| map study 30 [0] | |
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| looking at route choices from the Route to Christmas series |
Friday Dec 28 |
| stationary/road bike warm up/down 5:00 [1] | |
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| had to go on the bikes because all the mills were in use when I got there. Fortunately, I didn't have to wait too long. |
| running intervals 47:00  | |
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| On the mill at the CGC.
2x7(3)+2x4(4)w/3 rec.
10mph+11mph
aHR 159, 163, 165, 166
mHR 165, 169, 173, 175
I had originally planned to do them all for 7min but the pace just felt very hard today. Not quite there yet.
Got a massage after so that was nice. the front of my legs and hip flexors were still quite tight and a bit sore from the snowshoeing, I think |
| map study 22 [0] | |
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| map reading while doing the intervals. Worked on simplifying and reading ahead. Images were good. Pretty focussed. Could be better at the end when I was tired. it started to shift to looking at the clock and how much time was left for the interval. |
Thursday Dec 27 |
| running warm up/down 1:00:00  | |
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| warmdown was probably a little faster than I would normally do. |
| running 20:00 [4] | |
| ahr:169 max:173 |
| hard continuous run w/Rodney. Good to have someone faster than me to run with. He got a gap in the last 5 mins and I was just trying to stay close. Great workout. I was a bit sore from teh snowshoeing and weights yesterday. |
| mental 15 [0] | |
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| relaxation |
| visualization 10 [0] | |
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| bowl of fruit. sitting. |
Wednesday Dec 26 |
| snowshoeing 1:05:00 [1] | |
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| w/Don and the boys. |
| strength 35:00 [5] | |
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| 3x7 squats @160lbs
3x5 lunges @120lbs
3x8 calf raises @160lbs
3x one leg hamstring curls on ball
core and balance board in between |
| stationary/road bike warm up/down 10:00 [1] | |
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| warmdown |
| mental 15 [0] | |
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| relaxation |
Tuesday Dec 25 |
| x-c ski skate 1:30:00 [1] | |
| ahr:125 max:145 |
| Awesome ski. Beautiful mild weather and sunshine. Doesn't get better than that-the perfect Christmas present. |
Monday Dec 24 |
| running intervals 40:00  | |
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| on the mill at the CGC w/2%
2x4 (3) 10mph+2x4(4)11mph
aHR 152, 154, 163, 165
mHR 159, 162, 171, 173
felt harder than it should have. Back was okay after being quite sore last night |
| visualization 16 [0] | |
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| concentration/visualization while running intervals. bowl of fruit. |
Sunday Dec 23 |
| x-c ski classic 1:50:00  | |
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| Craig and I skied Olympic while waiting for Dave. Nice ski with Dave B, Craig, Bill G and Dan- lower valley, ridge, Selwyn's and backwards on the 10k. A bit faster than I would do on my own normally but really nice to have some company. |
Saturday Dec 22 |
| running 1:05:00  | |
| shoes: ice bug mr2 |
| Solstice Run up to the top of Grey Mtn. A small but hardy group. Ran with Rodney and pushed going up the hill. Tough running in the drifts at the top but kind of an adventure. Some nice views from up there. |
| strength 10:00 [1] | |
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| skipped pilates to do the run so did a bit on my own afterwards |
Friday Dec 21 |
| x-c ski classic 1:00:00 [2] | |
| ahr:147 |
| ski with Dom at lunch. faster than I would normally go but great to have company and catch up |
Thursday Dec 20 |
| mental (relaxation) 10 [0] | |
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Wednesday Dec 19 |
| stationary/road bike 1:30:00 [1] | |
| ahr:105 max:123 |
| We finally get decent snow to ski on and now it is -2f#%&ing7 degrees. I really shouldn't use such language but in English these sorts of expressions are the only place we get to use an infix :-)
Of course the real reason for the language is having to train inside. Watching Enemy at the Gates made it more bearable.
My office mate happened to be skiing at the same time as me on the weekend and snapped this pic
http://dl1.yukoncollege.yk.ca/brent |
| mental (relaxation) 15 [0] | |
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Tuesday Dec 18 |
| running warm up/down 25:00 [1] | |
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| and recovery |
| running intervals 20:00 [3] 3.33 mi (6:00 / mi) | |
| ahr:168 max:173 |
| 2x10 w/5 rec on teh mill with 2% grade. Pretty hard considering how slow i was running :-( |
| map study 20 [0] | |
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| reading and visualizing while doing the intensity |
Sunday Dec 16 |
| running warm up/down 20:00 [1] | |
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| From Don and Marg's to start/finish over by Pine |
| orienteering 1:01:00  | |
| ahr:160 max:173 |
| Ran a course on the college map. Tough going with a bit of snow on the ground now. still only just over the ankle. Legs were a bit sore from the skiing. Pushed pretty hard and tested how fast I could go. A couple of mistakes that were more just a lack of concentration than anything else. Had that stupid Fratellis song rolling around in my brain which didn't help.
Super fun all in all. |
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| C • dadada dadada dada dadadada 2 |
Saturday Dec 15 |
| strength (pilates) 30:00 [2] | |
| |
| especially hard doing the leg stuff with my sore hipflexors from yesterday's ski |
| x-c ski classic 1:45:00  | |
| ahr:133 max:153 |
| Valley to the cutoff backwards up the ridge to Best Chance and back along Copper. Loop of Selwyns and back. tried to keep the HR down but got up there on most of the larger hills. Hip flexors sore from yesterday. Pretty tired at the end |
Friday Dec 14 |
| x-c ski classic 1:00:00 | |
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| out to selwyn's around and back. pretty slow - me and the new snow. But I won't complain. |
| mental (relaxation) 15 [0] | |
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| autogenic- worked well |
Thursday Dec 13 |
| running intervals 15:00 [4] | |
| max:177 shoes: IceBug MR3 |
| on Porter Creek Ponderosa ext and trail looping back
time:3:48, 3:53, 3:54, 3:55 w/3 rec
mHR: 174, 174, 177, 176
Felt reasonable. |
| mental (focus) 15 [0] | |
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| tried to keep my mind on running form. as soon as I started thinking about anything else I tried to snap back to focusing on running form. It was actually harder than I thought. I don't even think I was aware of how much my mind wanders when I go for a run. Worthwhile exercise. |
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| C • running form 3 |
| running warm up/down 35:00 [1] | |
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| and recovery |
Wednesday Dec 12 |
| x-c ski skate 1:20:00 [1] | |
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| skate ski out to best chance , back on ridge and around Selwyn's. Amazing how good the conditions are given how little snow there is. They even set a shallow classic track. |
| mental (relaxation) 15 [0] | |
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| autogenic
ended up not being that different from my reg PMR.
felt relaxed at the end of it so I guess that's all taht counts |
Tuesday Dec 11 |
| running warm up/down 10:00 [1] | |
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| orienteering tempo 50:00  *** | |
| ahr:171 max:179 |
| Ran a course on Long Lake SE. Just fun to be out there. Felt super out of shape. Didn't feel like I was moving but HR was way up there. I think this is a result of being out of shape. Still based on my perceived exertion I think it was mostly zone 3. |
Monday Dec 10 |
| running 35:00 [1] | |
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| easy run to stretch the legs |
Sunday Dec 9 |
| Note | |
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| Went for a skate with Allan on Chadburn. None of the hour we spent out there was intense enough to count as training but it was nice to get some fresh air and enjoy the beautiful day. Felt a little bit under the weather and quite sore from the last couple of days. |
Saturday Dec 8 |
| running 55:00 [2] | |
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| map study 55 [0] | |
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| while doing the run. handling the map was a bit awkward with my thick gloves on but my concentration was quite good. Need to concentrate on looking up more next time |
| strength (pilates) 30:00 [2] | |
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| morning class- the other 30 was stretching and dead time |
Friday Dec 7 |
| running 30:00 [2] | |
| ahr:142 |
| Yippee!!!!!!! I finally managed a short run. No dizziness. No crazy headache.
Now I just have to try to get myself back into shape. Wow, did I ever feel slow and out of it. |