Sunday Mar 19 |
 | x-c ski classic 2:05:00 [1] | |
| ahr:117 |
| easy ski through the valley Selwyn's powerline and back on copper. still windy but finally a little bit milder. The Western Canadian Cross Country Champs are here. Yesterday's race got postponed until today. Locals did well. Graham won the men's race and one of the juniors I coach for O, Colin Abbott, got 3rd in his age class. |
| running 1:00:00 [1] | |
| shoes: Mizuno |
| easy run on the mill at home while reading DK map |
Saturday Mar 18 |
| strength 30:00 [2] | |
| |
| pilates. Liz was especially mean today. spent half the time lying on (falling off) these skinny hard cylinders. |
| running 1:00:00 [3] | |
| ahr:145 shoes: ice bug mr2 |
| run around Copper Ridge. Felt great to go at a decent speed rather than my slow plod along. Going to try to do at least one of these a week until I get into the forest where I think the tougher running will force me to run at a higher intensity anyway. |
| running warm up/down 35:00 [1] | |
| shoes: ice bug mr2 |
| same workout as above |
| stationary/road bike 1:00:00 [1] | |
| ahr:114 |
| easy ride on the trainer while watching the leafs lose to the rangers |
Friday Mar 17 |
| running 1:15:00 [1] | |
| ahr:120 slept:7.5 weight:60.8kg shoes: ice bug mr2 |
| Easy run along Copper Ridge |
Thursday Mar 16 |
| running intervals 31:00 [3] 5.17 mi (6:00 / mi) | |
| slept:6.0 shoes: Mizuno |
| 10x3 mins w/1 rec and one where I was so focussed on visualizing and reading the map that I went for 4 mins. |
| running warm up/down 45:00 [1] | |
| shoes: Mizuno |
| and recovery |
| form exercises 12:00 [2] | |
| shoes: Mizuno |
| |
Wednesday Mar 15 |
| running warm up/down 30:00 [1] | |
| shoes: Mizuno |
| |
| strength 30:00 [2] | |
| |
| one leg squats, wobble board, calf raises, abs, rehab exercises |
Tuesday Mar 14 |
| running intervals 30:00 [3] 4.86 mi (6:10 / mi) | |
| ahr:160 max:169 shoes: Mizuno |
| am -on mill with 1% started at 6:00 but that was a bit too fast. Hr started climbing above my threshold so backed it off for 2nd and 3rd repeat.
3x10 w/ 2 rec
Read trials map. Good focus. fairly clear images. Need to be smoother in and out of the controls. |
| running warm up/down 20:00 [1] | |
| shoes: Mizuno |
| and recovery for above workout |
| |
| C • skiO 4 |
Monday Mar 13 |
| Note | |
| slept:7.0 (rest day) |
| scheduled day off |