Sunday Apr 23 |
 | orienteering 1:00:00 [2] *** | |
| ahr:139 slept:4.0 shoes: Jalas Black-Red |
| Course on Chadburn that Katherine set up. Some time in (3) too but never for very long. Need to be more focussed. Silly mistake. careless. |
| orienteering 1:45:00 [2] **** | |
| slept:4.0 shoes: Jalas Black-Red |
| Long Legs only on Long Lake. Just to try to focus.. had trouble. maybe just too tired. had to bail out a long way on one of them. argggh. |
Saturday Apr 22 |
| running (lactate test) 27:00 [5] | |
| shoes: Mizuno |
| Lactate test using the mill (2%) at the CWG Centre. 9x3 min blocks of getting progressively faster by .6 mph. The pace at the beginning was obviously not that strenuous but I am too lazy to log it all at the different zones. I guess I will get a report back in the next week and will add in more info then.
Basic feeling I had was that I felt very good at the low end and tempo kind of pace but I didn't have the top end that I want for racing. I guess that is where I want to be now and the top end will get better as I do more intensity over the next couple of months. I should be interesting to see what they say... |
| |
| C • lactate 4 |
| running warm up/down 25:00 [1] | |
| shoes: Mizuno |
| on the mill for the test |
| running 1:30:00 [1] | |
| shoes: Asics Eagle Trail V |
| nice easy run on the old route through the lower bench and by the golf course. We were going to run the dunes by the bluffs but the wind was brutal and the sand was flying everywhere. Just ran through the golf course instead. |
Friday Apr 21 |
| running 40:00 [1] | |
| shoes: ice bug mr2 |
| morning run with Don |
| |
| C • Tio Mila 8 |
Thursday Apr 20 |
| running 1:05:00 [1] | |
| ahr:121 rhr:49-3 slept:5.0 shoes: ice bug mr2 |
| easy run in the a.m. |
| orienteering 55:00 [1] *** | |
| shoes: Jalas Black-Red |
| relocation practice with Pam in the detailed part of Miles Canyon. I always need practice at this....
Good to get out and try to get clear images of what the terrain looks like in relation to the map. |
Wednesday Apr 19 |
| running 40:00 [3] | |
| ahr:158 max:164 rhr:46 slept:7.5 shoes: Asics Gel lyte |
| 2x20 w/10 rec. |
| running warm up/down 20:00 [1] | |
| shoes: Asics Gel lyte |
| and recovery |
| running 1:20:00 [1] | |
| ahr:121 max:136 shoes: ice bug mr2 |
| evening after junior registration |
| strength 20:00 [2] | |
| |
| one leg squats, wobble board and going through my travel routine with Liz this afternoon |
Tuesday Apr 18 |
| x-c ski classic 55:00 [1] | |
| ahr:114 max:144 rhr:39 slept:7.5 |
| Felt a bit tired so skipped this morning. easy ski. still pretty good conditions. able to get kick with red hard wax. speaking of famous last words... I think this will be my last classic ski this season |
Monday Apr 17 |
| running intervals 31:00 [3] | |
| ahr:156 max:165 rhr:53 slept:8.5 shoes: ice bug mr2 |
| 10x~3:05 w/~1:45 rec on local hill with Justine (she did 8 and took a bit longer for each one of course). She has an Easter dinner tonight and so couldn't join the group.
very tough in the soft snow. Legs felt a bit heavy today. High resting HR, too. Easy day tomorrow... |
| running warm up/down 55:00 [1] | |
| shoes: ice bug mr2 |
| and recovery for above workout |
| running 1:05:00 [1] | |
| shoes: Asics Eagle Trail V |
| went and ran easily while Pam and Forest did the same workout that J and I did this morning. |