Training Archive: theshadowIn the 31 days ending 2008-01-31:
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| 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 | T | W | H | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Thursday Jan 31 | ||
| stationary/road bike 1:30:00 [1] | |
| ahr:106 max:118 | ||
| while watching a movie | ||
| running 25:00 [1] | |
| on the mill in the basement later in the evening | ||
| mental (positivism) 10 [0] | |
| more on this http://dl1.yukoncollege.yk.ca/brent/newsItems/view... | ||
Wednesday Jan 30 | ||
| running warm up/down 30:00 [1] | |
| warm up on mill at home | ||
| strength (weights+balance) 35:00 [5] | |
| 3x8 squats @190
3x8 calves@190 3x5 lunges @120 3x10 hams on ball with 25 improving. was intending to do 6 squats but if felt easier so did another couple. Could maybe do a few more... time to increase the weight. increased the weight for the lunges. | ||
| C • cold 8 | ||
| stationary/road bike warm up/down 15:00 [1] | |
| was going to do more easy stuff tonight but feel like a sore throat is coming on so going to take it easy. | ||
Tuesday Jan 29 | ||
| running warm up/down 35:00 [1] | |
| and recovery
a.m. at CGC on mill because it is -bazillionC outside | ||
| running intervals 16:00 [4] | |
| 4x4 w 3 rec on mill 2% 11mph
aHR 170, 172, 174, 175 mHR162, 164, 164, 166 Felt pretty good. | ||
| map study 16 [0] | |
| reading map while doing intervals. | ||
| stationary/road bike 1:00:00 [1] | |
| ahr:110 | ||
| in the basement on the trainer because it is still &^^&*&# ing cold. -43C this morning!! | ||
Monday Jan 28 | ||
| Note | |
| (rest day) | ||
Sunday Jan 27 | ||
| running warm up/down 50:00 [1] | |
| and recovery between intervals | ||
| running intervals 30:00 [3] | |
| 3x10 w 5 rec on mill at CGC 10mph w/2%
aHR 156, 162, 166 mHR 165, 171, 173 felt pretty good today. | ||
| map study 30 [0] | |
| while doing intervals | ||
| C • Improvement 4 | ||
Saturday Jan 26 | ||
| map study 10 [0] | |
| more looking at Thomas's training exercises | ||
| snowshoeing 1:30:00 [1] | |
| ahr:121 max:137 | ||
| new snow and cold so decided to go snowshoeing. ended up bushwacking a bit to get through the willows on the cutline over to Lobird. but it was nice to be out there. | ||
| running 45:00 [1] | |
| right after snowshoeing so I could do the short hills | ||
| running hills 2:00 [5] | |
| 10x12 sec short hills | ||
| mental (focus) 1:30 [0] | |
| bowl of fruit. I had a hard time with it today. but it gave me something to keep coming back to even if my mind was wandering a bit | ||
Friday Jan 25 | ||
| x-c ski classic 50:00 [1] | |
| ahr:122 max:141 | ||
| w/ Allan | ||
| stationary/road bike warm up/down 20:00 [1] | |
| strength 35:00 [5] | |
| squats 3x6@190
calves 3x8 @190 lunges 3x8 @100 hams 3x10 on ball with 25 +balance on board and ball in between | ||
| mental (relaxation) 25 [0] | |
Thursday Jan 24 | ||
| running 50:00 [1] | |
| ahr:114 max:127 | ||
| from work to chalet and then home again after ski | ||
| x-c ski classic 45:00 [1] | |
| ahr:117 max:137 | ||
| under dressed with frozen hands and face and feeling quite tired... | ||
| mental (positivism) 15 [0] | |
| tough to come up with positive stuff when you are freezing your ass off so it was a good challenge. felt tired, too. in the end I was somewhat successful in convincing myself that it was good to be out there | ||
Wednesday Jan 23 | ||
| running warm up/down 37:00 [1] | |
| running intervals 28:00 [4] | |
| max:173 | ||
| 4x7 w 3 rec on trails. continuous.
155, n/a, 161, 158 165, 167, 173, 169 I think maybe I should have only done 3. I really struggled on the last one. Not sure whether to count these as zone 3 or 4. They are quite long so they are likely more like threshold intervals than aerobic ones. Anyway, I pushed very hard and they really hurt so I am counting them as 4. | ||
| mental 28 [0] | |
| focus- two degrees of separation during intervals | ||
Monday Jan 21 | ||
| map study 20 [0] | |
| looking at more of Thomas's maps online. getting psyched about the sprint camp | ||
Sunday Jan 20 | ||
| x-c ski classic 55:00 [1] | |
| ahr:121 max:138 | ||
| BEAUTIFUL day. not a cloud in the sky, -13C, new snow and awesome grooming. 5k backwards, 7.5, 10k backwards to Upper Selwyn's, back on Raven, 5k to the ridge. Nice to do some different trails. | ||
| C • Canmore Nordic WC 4 | ||
| running warm up/down 15:00 [1] | |
| shoes: Asics Eagle Trail V | ||
| strength (weights+balance) 35:00 [5] | |
| squats 3x5@190+bar
calves 3x8@190+bar lunges 3x6@100+bar hams 3x10 on ball with 25lbs balance and some abs in between | ||
| stationary/road bike warm up/down 10:00 [1] | |
| map study 15 [0] | |
| looking at Thomas's Tour de O maps | ||
| mental (relaxation) 10 [0] | |
Saturday Jan 19 | ||
| strength (pilates) 15:00 [5] | |
| Liz was sick and the replacement instructor usually teaches a beginner class so it wasn't nearly the usual workout. some good stretches though | ||
| running warm up/down 20:00 [1] | |
| with some strides to begin with | ||
| running (test run) 24:37 [4] | |
| ahr:164 max:174 | ||
| new test run loop all on trails that I can do in the winter, too. Elijah Smith through Hillcrest Park, across into Paddy's trails the same way I do the intervals, single track at the base of the hill which was barely walked on and quite soft, up the hill at the end which was also soft, snowmobile track, single track along hillside below Granger, back to Elijah Smith.
I felt like I had a bit more spring in my step today so maybe a good day to do this. | ||
| x-c ski classic 30:00 [1] | |
| ahr:109 | ||
| very easy with Pippa's mum for about 1:05. only counted time over 110bpm
| ||
| mental (relaxation) 10 [0] | |
| visualization 10 [0] | |
| spent time before my test run running through what it was going to be like and committing to pushing really hard- made a difference | ||
Friday Jan 18 | ||
| running warm up/down 28:00 [1] | |
| and recovery | ||
| running hills 2:00 [5] | |
| a dozen short hills of about 10 secs with about 50s in between(time to walk back down) | ||
Thursday Jan 17 | ||
| running 1:50:00 [1] | |
| shoes: Asics Eagle Trail V | ||
| easy run around copper ridge. A bit of new snow made the footing soft in places. Very unmotivated so it was an iPod evening instead of doing any mental exercises. Glad I got out there.
An article on Charlotte Kalla and Marit Bjoergen's training in Dagbladet made me ponder my own training a bit http://dl1.yukoncollege.yk.ca/brent/ | ||
| C • Training philosophy 5 | ||
Wednesday Jan 16 | ||
| running warm up/down 40:00 [1] | |
| and recovery | ||
| running intervals 21:00 [4] | |
| 3x7min w 3 rec on mill at CGC 10.5mph
mHR 172, 177, 177 aHR 162. 171, 172 slowed down for the last 2 mins of teh last interval because my HR was getting very high. Expected to be running faster but the training has been really inconsistent so maybe not that surprising. | ||
| map study 21 [0] | |
| map reading and visualizing while running the intervals. Tracey and I got the times mixed up but she was there for the last interval and we did an exercise working on concentration with distractions. I was able to stay pretty focused get good images and stay ahead in my map reading. We'll do some more in a couple of weeks.
| ||
Tuesday Jan 15 | ||
| stationary/road bike warm up/down 20:00 [1] | |
| strength 35:00 [5] | |
| weights and balance exercises in between sets
squats 3x4@190+bar lunges 3x8@100+bar calf raises 3x7@190 hamstrings 3x8 on the ball holding 25lbs | ||
| map study 15 [0] | |
| detailed map study and visualization on the couch. Just tried to get detailed images of the areas around the controls | ||
Monday Jan 14 | ||
| x-c ski classic 1:20:00 | |
| new snow!!! around 10k and through Pierre Harvey loop. cold and slow but so beautiful out there. was going to go longer but my hands were frozen. probably should have worn a balaclava too. | ||
| mental (positivism) 10 [0] | |
| at the start of each workout I am to try to think of reasons why I am doing it/want to be there. This is the start of building a positive attitude.
to begin with I was to come up with 8. the first few were easy but then it got harder... 1. time to myself to destress 2. nice to be outside in fresh air as opposed to inside 3. train in daylight with beautiful views (bluebird day with the sun shining on the hills) 4. skiing will give my joints a nice break from the running yesterday 5. I might see some wildlife- I did in fact see a coyote on the back side of the ten 6. Allow me to check out what the trail changes are around the new Raven's Ridge subdivision- some revisions of our Copper King map are in order. 7. it will help me especially in those long races this summer 8. I will have that pleasantly tired feeling when I am done and sleep better. | ||
| stationary/road bike 40:00 [1] | |
| ahr:107 max:119 | ||
| in the basement watching Zodiac. Decent movie but a bit long. | ||
| mental (relaxation) 10 [0] | |
Sunday Jan 13 | ||
| running warm up/down 35:00 | |
| shoes: ice bug mr2 | ||
| and recovery. warmup was a bit harder than normal to try and warm my hands up. | ||
| running intervals 30:00 [3] | |
| ahr:160 max:166 shoes: ice bug mr2 | ||
| 3x10 w/5 recovery.
mHR 166, 166, 165 aHR 159, 161, 160 I like these. hard but not brutal. legs felt very tired at the end. Soft with the 10cm of new snow made it tougher than normal. | ||
| map study 40 [0] | |
| map reading and visualizing while running the intervals + looking at the routes in more detail when I was finished | ||
Saturday Jan 12 | ||
| strength (pilates) 30:00 [5] | |
| 1 hr pilates class | ||
| running 40:00 [1] | |
| ahr:121 max:130 shoes: Asics Eagle Trail V | ||
| easy run around Paddy's
felt okay. | ||
| map study 15 [0] | |
Friday Jan 11 | ||
| map study 1:00 [0] | |
| looking at maps on the internet over the last few days. The last couple of the route to christmas and Thomas's Tour de O. | ||
Wednesday Jan 9 | ||
| Note | |
| weight:59.5kg (sick) | ||
| just tried my first solid food and so far it seems okay...
I have lost almost 5lbs although i imagine a lot of that is water. | ||
| C • Get well soon... 3 | ||
Monday Jan 7 | ||
| Note | |
| (sick) (rest day) | ||
| Not sure if I got food poisoning or a stomach flu but spent all night projectile vomitting. everything aches. not a good way to start the new semester. | ||
Sunday Jan 6 | ||
| x-c ski classic 50:00 [1] | |
| ahr:126 | ||
| easy ski blue bird day. stiff neck from yesterday's wipeouts:-)
legs weren't sore which is surprising | ||
| strength 10:00 [5] | |
| squats and calf raises with balance board in between.
stopped early because I strained my back a bit. I don't think it is anything serious. | ||
Saturday Jan 5 | ||
| x-c ski classic 2:45:00 | |
| A day of skinning up and down Log Cabin for some tele turns. over 5 hrs total incl. stopping to eat and take skins off and time below 110bpm etcSocked in in the morning but gradually cleared throughout the day. Snow was variable. some pockets of powder mixed with patches of heavy powder and crusty sections. Nice just to be out | ||
| strength 10:00 [5] | |
| tele turns. | ||
Friday Jan 4 | ||
| running intervals 1:00:00 | |
| 10 wup
3x10 @10mph w/5 rec 10 w/d mHR 173 I didn't press the button or the memory was full to get splits and HR for each interval. Felt very hard at the end of the 3rd one. | ||
Thursday Jan 3 | ||
| x-c ski skate 45:00 [1] | |
| ahr:126 max:137 | ||
| nice ski at lunch. Finally warm enough that skating was an option. | ||
| running warm up/down 20:00 [1] | |
| ahr:120 | ||
| warmup. ran over to Wendy's to drop off a cheque for the locker and then continued around the neighbourhood. | ||
| C • Northern Runners 5 | ||
| strength (weights) 18:00 [5] | |
| 3x7 squats@170lbs
3x7 lunges @120 3x8 calf raises @180lbs 3x7 hamstring curls on ball w/25 lbs | ||
| stationary/road bike warm up/down 10:00 [1] | |
Wednesday Jan 2 | ||
| Note | |
| slept:5.0 (rest day) | ||
| day off at the end of the first "loading block". A little tired the last couple of days but got through it okay. Downgraded a couple of the workouts but okay all in all. Felt like the fitness was coming back even a few days ago.
trouble getting to sleep last night partly because I had been getting up late through the holidays and also because I had a nap in the afternoon yesterday My favourites of 2007 at http://dl1.yukoncollege.yk.ca/brent/ | ||
Tuesday Jan 1 | ||
| running intervals 1:20:00 | |
| shoes: ice bug mr2 | ||
| 20w/up
4x7min w 3 rec on trails Paddy's and Copper Ridge while map reading. longish intervals and let up on pace slightly to read the map at times so count as 1/2(3) and 1/2 (4) mHR 165, 167, 166, 165 aHR 157, 160, 160, 159 20 w/d | ||
| map study 40 [0] | |
| reading during intervals-visualize as if running the course + 10 min after looking at route choices with Pippa and getting good images of the terrain. controls 1-8 of women's long from Vaesteraas. | ||