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Training Log Archive: izzie

In the 31 days ending Jul 31, 2012:

activity # timemileskm+m
  bike12 27:08:02 455.15(3:35) 732.5(2:13)
  run11 14:41:17 94.76(9:18) 152.5(5:47)
   Trail Running1 6:30:00 26.1(14:57) 42.0(9:17)
  walking8 5:55:00 20.53 33.05
  hike3 5:55:00 8.7 14.0
  Hot yoga2 2:20:00
  swimming1 30:00
  Total26 62:59:19 605.24 974.05

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Monday Jul 30, 2012 #

walking 10:00 [1] 6.0 km (1:40 / km)

Dog walk. Followed by a coyote who tried to lure Mikka to it's partner. Not good.

run 2:38:00 [3] 28.0 km (5:39 / km)
ahr:136

Probably shouldn't have run on tired legs on such a hot day. Felt great for the first 18k but then felt really tired, overheated and dehydrated. HR says zone 2 but it felt much harder. Had to take several walking breaks in the last half hour.

Sunday Jul 29, 2012 #

bike 2:04:00 [4] 61.0 km (2:02 / km)
ahr:142 max:161

Kicking Horse Cup - Circuit Road Race. Really hilly and Australian pursuit format. For me was more like a time trial as I couldn't hang on to any groups as my legs were thrashed and my left hip was sore from yesterday's hill climb. Finished 5th female again and 2nd in my age group.

Saturday Jul 28, 2012 #

bike 42:47 [5] 14.0 km (3:03 / km)
ahr:160 max:168

Kicking Horse Cup - Hill Climb. Brutal! Finished 5th woman and 2nd in my age group

Friday Jul 27, 2012 #

bike 1:15:00 [2] 30.5 km (2:28 / km)

Pre-rode race course in Golden. Slowly rode in small ring. Very hilly.

Thursday Jul 26, 2012 #

walking 1:00:00 [1] 7.0 km (8:34 / km)

Dog walk to Waterfall Valley and back

run warm up/down 23:30 [2] 4.0 km (5:53 / km)

warmup and cooldown from tempo run

run tempo 23:30 [4] 5.0 km (4:42 / km)

Tempo - except John kept speeding up.

Wednesday Jul 25, 2012 #

walking 50:00 [1] 6.0 km (8:20 / km)

dog walk

bike 2:17:00 [2] 58.0 km (2:22 / km)

Easy paced, although very windy ride from home. Bearspaw to Big Hill springs and back on Lochend to hwy

Tuesday Jul 24, 2012 #

run 30:00 [1] 4.5 km (6:40 / km)
(rest day)

Super slow jog with dog - still feeling knees from the weekend so taking another rest day

Sunday Jul 22, 2012 #

hike 1:10:00 [2]

Hiked up Parker Ridge on Icefields Parkway

Saturday Jul 21, 2012 #

Trail Running 6:30:00 [3] 42.0 km (9:17 / km)

Epic trail run with trekking/hiking. Tonquin Pass trail to Eremite trail, to Outpost Lake and back (lollipop loop).

Friday Jul 20, 2012 #

hike 1:45:00 [2]

Hiked Wilcox Pass - some running - not sure of exact distance.

Thursday Jul 19, 2012 #

run 47:30 [2] 8.0 km (5:56 / km)

Supposed to be a tempo run but with the dog it had to be off leash on trails, and at the end, dragging her home. ARGH

bike 2:00:00 [1] 45.0 km (2:40 / km)

Recovery ride with friend new to cycling.

Wednesday Jul 18, 2012 #

bike 3:00:00 [3] 80.0 km (2:15 / km)

Hot ride with some big winds - from Cochrane to Horse/Creek Grand Valley and then home.

Tuesday Jul 17, 2012 #

run intervals 22:00 [5] 5.0 km (4:24 / km)

1k Intervals on treadmill - trying to hold a conservative yet fast pace. 6:58 min/mi X 3 and 6:53 min/mi X 2. Still feeling much slower than I should be - sure that HR was in 160s

run 34:00 [1] 5.0 km (6:48 / km)

warmup, 400m recovery between intervals and cooldown. Walking/jogging

swimming 30:00 [2]

Swam 1050m recovery right after running intervals. Mixed swim, pull, drill etc. I've ost my swim fitness, clearly.

Monday Jul 16, 2012 #

Hot yoga 1:15:00 [2]

Needed this as my hips and hamstrings are super tight

Sunday Jul 15, 2012 #

run 2:35:47 [2] 27.0 km (5:46 / km)
ahr:125 max:152

Long run - felt ok - surprised actually. Happy to hold 5:45/k pace - hopefully will be getting faster over the next 2 months.

Friday Jul 13, 2012 #

bike 3:06:00 [2] 86.0 km (2:10 / km)

Bragg Creek - 762 - Millarville - Plummers loop with Charlene, Linda & Mike.

walking 40:00 [1] 5.0 mi (8:00 / mi)

dog walk

hike 3:00:00 [3] 14.0 km (12:51 / km)

Top of Moose Mountain road to the fire lookout and back, at night. Hoped to see the fireworks but it was too hazy. Great hike though but didn't get home until 2 am, exhausted.

Thursday Jul 12, 2012 #

walking 1:30:00 [1]

Long walk with Lynn and Mikka

Wednesday Jul 11, 2012 #

walking 50:00 [1] 6.0 km (8:20 / km)

dog walk

run 36:00 [2] 4.8 km (7:30 / km)

warmup, 200 - 300m walking rest intervals and cooldown during run

run intervals 18:00 [5] 4.2 km (4:17 / km)
max:166

1200m, 1000m, 800m, 600m, 400m, 200m

Pace times were much slower than I had calculated for. It's been too long since I've run fast

Monday Jul 9, 2012 #

run long 2:22:00 [2] 24.0 km (5:55 / km)
ahr:129 max:151

Although my legs were tired I had to log the mileage. Tried to run early but it was still extremely hot (34 degrees) - Maclean Creek Road and then out and back on KVR in OK Falls. Left hip started feeling a bit odd at about 19k.

Sunday Jul 8, 2012 #

bike 5:05:15 [4] 160.0 km (1:54 / km)
ahr:137 max:167

Gran Fondo Axel Merckx in Penticton - finished 4/67 women in my age group. Felt really strong, despite the 34 degree heat! Happy with my time - I stopped at 3 aid stations along the way so probably could have improved my time if I had "raced" the event.

Left index finger went number during and after the ride - did not get better

Saturday Jul 7, 2012 #

bike 1:10:00 [1] 30.0 km (2:20 / km)

Short easy ride around OK Falls to shake the cobwebs off

run 33:00 [2] 6.0 km (5:30 / km)

brick run after bike - very hot weather

Thursday Jul 5, 2012 #

run 37:00 [2] 6.0 km (6:10 / km)

Easy paced jog with Mikka, who really didn't want to run today

Wednesday Jul 4, 2012 #

walking 10:00 [1]

bike 1:56:00 [3] 58.0 km (2:00 / km)

Tuesday Jul 3, 2012 #

walking 45:00 [1]

Hot yoga 1:05:00 [2]

bike 50:00 [1] 16.0 km (3:08 / km)

Coaching 2 ladies around N. Glenmore Park

Monday Jul 2, 2012 #

bike 3:42:00 [2] 94.0 km (2:22 / km)

Definitely tired today

Sunday Jul 1, 2012 #

run 55:00 [1] 9.0 km (6:07 / km)

Easy paced trail run with John and Mikka - to warm up for a longer run. A bit of walking.

run 1:06:00 [2] 12.0 km (5:30 / km)

Completed long run by attempting to run a steady tempo pace at 5:30 min/km - felt good but sad that I used to be able to hold a faster pace :-(

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