Training Archive: theshadowIn the 7 days ending 2006-03-05:
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| M | T | W | H | F | S | S | |||||||||||||
Sunday Mar 5 | ||
| x-c ski classic 1:55:00 [1] | |
| Long easy ski. beautiful day | ||
| orienteering 1:10:00 [2] *** | |
| ahr:141 (injured) shoes: Jalas Black-Red | ||
| tough going in the snow but still runnable. Beautiful sunny day with temps around 0C. HR into (3) for brief periods on some of the hills. Did Katta's route choice exercise from our camp. CHose different routes this time.
You can look at the map here: http://dl1.yukoncollege.yk.ca/juniorO/discuss/msgR... + only one mistake + reading ahead + good attack pts. NI -some hesitation in places/no flow. NI -loss of focus near the end when tired Coming down from number 6, I stepped on a small log under the snow with my toe and strained my achilles. I ran it off during the workout but today (Mon) it is really sore. I will do stat bike tonight and maybe do some pool running and see how it goes. | ||
| C • cool! 6 | ||
Saturday Mar 4 | ||
| strength 30:00 [2] | |
| pilates. first time in Liz's new studio. Way nicer than the old abandoned restaurant with disgsting grease stained carpet, the occasional furnace malfunction and a fan/light in the bathroom that sounds like a jet engine...
used the rings for the first time. kept thinking of "Burning Ring of Fire" but I guess it was my legs that were burning. | ||
| x-c ski skate intervals 30:00 [3] | |
| Time in (3). natural intervals on WC 10k and 7.5. Hard on hills and flats(of which there were few), rec on the downs. Fun way to do these. Could tell that 1) I haven't done any intensity on skis. 2) That I have done very little skate skiing this year. Lacking the strength. oh well, I'm not training for skiing. | ||
| x-c ski skate 1:20:00 [1] | |
| easy ski before the intervals and includes recovery and warmdown for the above workout | ||
| running 1:25:00 [1] | |
| shoes: Asics Eagle Trail V | ||
| easy run along Copper Ridge. hips a bit sore. nice to be out there in the sunshine | ||
Friday Mar 3 | ||
| running 35:00 [2] | |
| shoes: Asics Eagle Trail V | ||
| to work with backpack | ||
| running 1:25:00 [1] | |
| shoes: Asics Eagle Trail V | ||
| Copper Ridge to Lobird. beutiful sunny day. | ||
Thursday Mar 2 | ||
| running 30:00 [1] | |
| ahr:113 shoes: Mizuno | ||
| am -easy run on the mill | ||
| strength 15:00 [2] | |
| rehab exercises, squats, wobble board, calf raises | ||
| x-c ski classic 2:00:00 [1] | |
| ahr:118 | ||
| ski through the valley and along the haul road. quite cold when sun went down. should have worn a balaclava. | ||
| running 30:00 [1] | |
| ahr:116 shoes: Mizuno | ||
| on mill at home. visualization of trials terrain. good focus and reading ahead. good simplification | ||
| strength 15:00 [2] | |
| one leg squats and more wobble board. Didn't have enough time to finish it this morning | ||
Wednesday Mar 1 | ||
| running intervals 16:00 [4] 2.99 mi (5:21 / mi) | |
| slept:7.5 shoes: Mizuno | ||
| 4's are wild!!
4 w/up intervals 4x4 w/4 rec 4w/down Quick and hard on the mill so I could fit it in at lunch. Reading trials map. | ||
| running warm up/down 20:00 [1] | |
| shoes: Mizuno | ||
| and recovery for above workout | ||
| stationary/road bike 1:00:00 [1] | |
| ahr:111 | ||
| after coming back from dinner with Philippe and Amanda. Met Louis for the first time. Cute little guy. | ||
Tuesday Feb 28 | ||
| strength 30:00 [2] | |
| (rest day) | ||
| pilates class
unusually tired so took another day off. I think the lack of sleep caught up with me. Too much stress at work right now. | ||
Monday Feb 27 | ||
| stationary/road bike 1:00:00 [1] | |
| ahr:112 slept:4.5 (rest day) | ||
| terrible sleep. WOke up at 3:30 and couldn't get back to sleep.
Race prep plan for trials. | ||