Sunday Jun 29 |
 | orienteering 15:23 [4]*** | |
| (injured) |
| Otervals on Riverdale map. Fun tricky little courses that Pippa set for me.
Achilles was sore and today's course was a little harder on it but like yesterday it seemed to get better.
4:07, 4:35, 3:00, 3:40 w/ 3 rec
148, 155, 155, 156
164, 169, 169, 171 |
| running warm up/down 40:00 [1] | |
| |
| and recovery for the intervals |
| mental 20 [0] | |
| |
| vis of pre-race and goals. then after re-run positive elements |
| stationary/road bike 55:00 [1] | |
| |
| easy ride in the pm. Range Rd-Mtn View to PC and back through Rabbit's Foot. Must remember to wear more clothing. Pretty frozen without a jacket especially on the downhills despite the blue sunny skies |
Saturday Jun 28 |
| running warm up/down 20:00 [1] | |
| |
| |
| orienteering 20:00 [4] | |
| (injured) |
| Ran a longish sprint course that J designed for me. Really pleased with how it went. I felt a little bit of pain at the beginning and I didn't feel like I could fully push off but it just kept feeling better and better. The O was good, too. Mostly good flow and clean controls. :-))) |
| visualization 30 [0] | |
| |
| pre-race routine. Rehearsal.
replay after |
| strength 30:00 [5] | |
| |
| no pilates so did some at home. Not sure it was as hard as Liz's class but felt good to do it anyway |
Friday Jun 27 |
| stationary/road bike 35:00 [1] | |
| (injured) |
| to work and back |
| mental 45 [0] | |
| |
| vis of prerace. Vis/map study of Cap college courses from Van camp |
Thursday Jun 26 |
| running 30:00 [1] | |
| (injured) |
| easy run to work in the morning. could feel my achilles and not able to push off fully but pretty pleased to be able to run. |
| pool running intervals 16:00 [4] | |
| |
| 4x4 in the pool w/3 rec |
| pool running warm up/down 29:00 [1] | |
| |
| and recovery |
| map study 30 [0] | |
| |
| vis pre race and then straight into map study/vis of sprint course |
Wednesday Jun 25 |
| stationary/road bike intervals 18:00 [4] | |
| (injured) |
| 6x3 w3 rec on bike. First hill coming up from Schwatka Lake Rd from float plane dock to top of hill. |
| stationary/road bike warm up/down 1:20:00 [1] | |
| |
| and recovery. Ride down to Schwatka. Then over to Jr training on Grey Mtn Rd. Ride home afterwards. Walked with the kids to the start and mostly watched them running around playing Capture the Flag
|
| map study 45 [0] | |
| |
| looking at sprint maps at lunch |
Tuesday Jun 24 |
| pool running intervals 48:00  | |
| |
| in the morning. |
| running 15:00 [1] | |
| (injured) |
| a shuffle around the streets. Physio wanted me to try running to see what it was like. I was able to do the calf lowering exercises so she wanted me to try running. Able to jog. Still a pretty sore and unable to push off totally fine but encouraging... |
| stationary/road bike 1:05:00 [1] | |
| |
| rode downtown to drop off movie and go to the bank. Headed out along Schwatka Lake Road up to the highway and back home. Beautiful evening. |
| mental 45 [0] | |
| |
| at lunch at work doing pre-race. in the evening visualizing running of sprint courses. |
Monday Jun 23 |
| mental 30 [0] | |
| |
| good meeting with Tracey and then some vis of prerace at lunch |
| stationary/road bike 2:00:00 [1] | |
| (injured) |
| rainy and cold so on the trainer watching a movie |