Training Log Archive: Canadian

20 min

about an hour and a half of not so serious climbing with Nick and Alex at home.

Event: Trofeo Internacional Murcia Costa Cálida
 

At a Commonwealth Games Canada conference during the day today. Started feeling like I was starting to get whatever Laura has around 3:30-4:00 this afternoon as the conference came to an end so hopped on the bike for a super easy spin instead of something more strenuous.

Some interesting stuff at the conference - particularly the session on how to get into the media. Will post notes tomorrow after day 2.

borderline conditioning session - somewhere between zone 1 and not worth counting. did the second and third sections of my conditioning video but wasn't put much real effort into it.

Some notes from Francis about training in March and April

March 2012
- only two days off
- lots of sleep
- overdress on at least half of your outdoor activities (then re-hydrate)
- do the nakkertok ski-o
- st. patrick’s day road race: strongly suggested
- no single session more than 1 hour except o-practices (technical and Wednesday's workout)…if you feel like your not training enough, go harder, max in any day 2 hours total
- water recovery after hard days: soak or swim or pool run
- from the 18th to the 31st 8 days where some technical o-work outside is done
- maximum training in 18th to 31st 1.5 hours going down to 1 hour by the 31st
- Stretch every day

April 2012
- two days off in first 15 days of April…excluding racing and training camp dates
- Hamilton Camp: max 2 hours training in any day, good rest, lots of liquids and hard running full technical concentration
Jeff all days hard (no Georgia)
- back at w/o on the 18th for active recovery workout
- help with juniors training: Eric, Jeff, Jennie, Stefan, Alexander (?), Laura(?), with others ???

35 min

A bit miffed that I spend 3.5 hours away from home for 40 minutes in the pool when Eric didn't show up (not that he didn't try) when I could have simply walked over to the sportsplex for an equivalent session and 10 minutes of walking each way and no bus fare.
Tight hamstrings feel much better afterward though!

C • Sportsplex booked 6

Francis had us do race simulation for the St. Patty's day race - I'm doing 10 km so did 600m, 3000m, 3000m, 1200m with 45 seconds rest. Was aiming for 3:48 kms but wasn't able to hold on to that pace. Not sure what the reason for that was... could be a bunch of factors. Huge headwind on the outstretch but that also made for a nice tailwind on the way in.

C • stereotype 5

A bunch of stretching after a good shower and some hot food.

I've been meaning to do this workout since Friday. Finally got it in: 5x5min at fast tempo pace.

15 min

Was planning on doing Francis' tempo fartleks today but I had a ton of trouble motivating myself to get out the door. Eventually gave up and hopped on the bike. Did some core with Laura after.