Sunday Apr 9 |
 | x-c ski skate 50:00 [1] | |
| |
| maybe one of the last ones of the year. not too slushy, not too icy |
| orienteering 1:00:00 [2] *** | |
| shoes: Silva K120 |
| Miles Canyon. course with lots of south facing slopes and ridges. Still hard work. w/Pam and Forest
+Good planning
+good relocation
NI focus/following planned route
|
| running 45:00 [1] | |
| shoes: Asics Eagle Trail V |
| run home from the training. Pam dropped me off on Nisutlin by the footbridge. |
Saturday Apr 8 |
| strength 30:00 [2] | |
| |
| pilates with Liz |
| orienteering tempo 40:00 [3] | |
| shoes: Jalas Black-Red |
| Run on Chadburn map. mostly south facing slopes. still quite a bit of snow so it was hard work.
+good tempo
+good phys
ni-reading ahead. planning the legs.
|
| orienteering 40:00 [2] | |
| shoes: Jalas Black-Red |
| same workout as above -time in (2) |
| running warm up/down 10:00 [1] | |
| shoes: Jalas Black-Red |
| |
| stationary/road bike 1:30:00 [1] | |
| |
| road ride. South Access-riverdale-porter creek -highway |
Friday Apr 7 |
| running 1:00:00 [1] | |
| slept:6.0 shoes: IceBug MR3 |
| very easy run in the am. Don couldn't make it so I was accompanied by the stars instead. slept poorly last night. My allergies were really acting up :-( |
| |
| C • Hot! 7 |
| stationary/road bike 30:00 [1] | |
| (rest day) |
| first ride outside this season. Beautiful and sunny so rode to Shelley's to drop of a cheque for the lactate testing. |
Thursday Apr 6 |
| running 50:00 [1] | |
| ahr:119 slept:7.5 shoes: ice bug mr2 |
| around Paddy's Pond. Concentration/refocus exercise. Also checked out around the AIrport Chalet for sprint map. |
| orienteering tempo 33:00 [3] | |
| shoes: Silva K120 |
| course on YC map. Still fairly deep in the forest but runnable. Maybe pushed a bit hard in some spots (the battery in my HRM strap died). felt quite tired at the end. Good execution. |
| running warm up/down 15:00 [1] | |
| shoes: Silva K120 |
| |
| running 45:00 [1] | |
| shoes: ice bug mr2 |
| easy run before doing level 2 officials course. I wish I had more time in the day!! |
Wednesday Apr 5 |
| running 1:00:00 [1] | |
| slept:5.0 shoes: ice bug mr2 |
| am run with Don. This is becoming a regular event. So nice to have someone to get out with especially for those early morning sessions. Felt very good. Effortless and low HR despite sleeping poorly. we have had a lot of freeze and thaw now. This morning I was skipping over the hardpack and icy bits and Don was wiping out and having a hard time. I like the shoes even more this time of year. |
| x-c ski skate 1:20:00 [1] | |
| ahr:111 |
| very easy workout with Don in the evening. Very warm out. A few more days like this and I will be running in the woods again. |
Tuesday Apr 4 |
| orienteering tempo 15:27 [3] ** | |
| shoes: Asics Gel lyte |
| Sprint course on the downtown map in the evening. That change of the clocks means there is lots of daylight after work now ;) Tons of fun. Better concentration. did a good job of planning ahead and had good flow. The intensity felt fairly effortless on this first one. |
| orienteering tempo 18:02 [3] | |
| shoes: Asics Gel lyte |
| Second session. had to work a bit harder at the end but kept a good pace. Good concentration right through. |
| running warm up/down 25:00 [1] | |
| shoes: Asics Gel lyte |
| and recovery |
| Note | |
| |
| still felt tired in the morning so skipped the workout. I seem to be getting a 2 day delay on feeling tired. Felt very good for the evening session. Good move to skip the am one. |
Monday Apr 3 |
| running 1:00:00 [1] | |
| ahr:118 slept:8.0 shoes: ice bug mr2 |
| am- easy run with Don. Saw a beautiful sunrise this morning due to the clocks being moved forward. |
| strength 30:00 [1] | |
| |
| pilates with Kyla |