Saturday Dec 31 |
 | Running 2:25:00 [3] | |
| ahr:170 max:189 |
| Last DV long for the year with Hammer and thePiller (who is remarkablely late all the time;) but hunted us down for an 1:30. Spent a bit in the woods this time which was fun. Last 30min included lots of hills, need to build some strength in the legs over the next year since it hurt quite a bit. |
Friday Dec 30 |
| Orienteering 1:05:00 [2] | |
| ahr:166 max:188 |
| Orienteering in DV with Piller. Ran Katta's course she set from last winter. Conditions were pretty good, slopes are a bit frozen with ice in some areas but generally good running in the woods. Trails are treacherous. Got a bit caught up in Spaghetii-O land. Lunch though at Mexicali's however was yummy! |
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| C • Chicken Chimichunga 2 |
| Running 20:00 [2] | |
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| warmup/cooldown |
Wednesday Dec 28 |
| Running 50:00 [3] | |
| ahr:173 max:186 |
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| Strength/Core (core) 10:00 [1] | |
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Tuesday Dec 27 |
| Cycling (rollers) 40:00 [2] | |
| ahr:145 max:172 |
| Easy ride with hard 1min sprints every 5 to break the monotony |
Monday Dec 26 |
| Running race 1:20:00 [4] | |
| ahr:188 max:199 |
| 85th Annual Boxing Day 10 mile. Ran with TriHarder for the whole run to 'pace' him but he smoked me at Bay/Abeerdeen for our 1:15-1:20 pace. He ended up 1:16 and change (good on ya!) and i finished less than a minute after!! I picked up the last 500m and sprinted to the finish to close the gap. TVP was on the course cheering people on as well as a few other GHOers in the run itself. |
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| C • Nice work on the race. great w... 5 |
Sunday Dec 25 |
| Cycling (rollers) 30:00 [1] | |
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Saturday Dec 24 |
| Running long 2:00:00 [3] | |
| ahr:177 max:191 |
| Modified DV Long. Ran on some areas i've never been on before. Sudden, Superwes1000, Hammer, Piller and Nev-Monster in the house. Afterwards some glog and pepparkakar at Sudden's...even Tomte made an appearance! |
Friday Dec 23 |
| Note | |
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| Trying to figure out what races i want to go to next year so below are the ones i'm thinking of. Based the O-races on premise of working hard next year towards getting better towards sprints hence most of them have sprint events/points assoicated with them. We'll see many i can get out to (time & money). Although i'd love to go to Barebones just to go out west. |
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| C • Where are your Adventure races... 6 |
Thursday Dec 22 |
| Cycling (rollers) 30:00 [1] | |
| ahr:136 max:157 |
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Sunday Dec 18 |
| Cycling (rollers) 30:00 [1] | |
| ahr:138 max:150 |
| Easy spin listening to Alan Cross. Musical Mysteries was the topic interesting that people with Alzheimers can remember music (i.e. songs with lyrics) and can recited it if they hear it. |
Saturday Dec 17 |
| Running long 1:50:00 [3] | |
| ahr:170 max:191 |
| Long DV with Hammer, Sudden, SuperWes1000, Peter and thePiller (glad to have you back for awhile buddy!). Legs were just torched after this run otherwise it was a relaxed run. Running in snow is definately different, was hurting in places i shoudn't be hurting. I think i'll need to work on some strength over the winter both upper and lower. |
Thursday Dec 15 |
| Orienteering 1:05:00 [3] | |
| ahr:181 max:195 |
| Ham-Loppet City-O. Didn't win the ham, was about 6min and change fast than my estimated time. Beautiful nite, nothing like O-training in a snow storm. Running was a bit tough due to the amount of snow on the roads and side-walks. Route
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| C • 9 |
| Running 20:00 [2] | |
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| warmup/cool down |
Tuesday Dec 13 |
| Running 35:00 [4] | |
| ahr:187 max:192 |
| Aberdeen Intervals with MrPither, Fossil, Sudden and Hammer. 3.16, 9.00, 10.28, 9.09, 3.34. |
| Running 30:00 [2] | |
| ahr:158 max:183 |
| warmup/cooldown |
| Running 5:00 [4] | |
| ahr:181 max:192 |
| Stair Sprints |
Sunday Dec 11 |
| Orienteering race 50:00 [4] | |
| ahr:187 max:194 |
| THOMASS at rattlesnake. |
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| C • HR 1 |
| Running 20:00 [2] | |
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| warm-up/cool down |
Friday Dec 9 |
| Cycling (rollers) 40:00 [2] | |
| ahr:145 max:161 |
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Thursday Dec 8 |
| Running 1:15:00 [3] | |
| ahr:174 max:197 |
| St. Joe's fun run. Has to be my favourite training run. Out with MrPither, Fossil, TVP and Hammer. About 410m of ascent. Felt strong tonite on the faster portions and not too bad on the hills. |
Wednesday Dec 7 |
| Running 40:00 [2] | |
| ahr:159 max:179 |
| Lunch run with Strack-Attack. Mac-Spencer Creek Trail-MainSt. |
| Cycling (rollers) 40:00 [2] | |
| ahr:141 max:154 |
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| C • 3 |
Tuesday Dec 6 |
| Running (intervals) 35:00 [5] | |
| ahr:193 max:196 |
| Paced myself well tonite, worked hard but didn't over do it. RT calve still a little sore from Sat. where it cramped up. Good group out again: Hammer, Sudden, MrPither, TVP, Fossil, Griz and Paul
5:00, 4:32, 4:26, 4:26, 4:20, 4:31, 3:23*
Full two laps for the first then 1 1/2 for the rest to have same rest time as the others. Last lap was the bonus lap. |
| Running 20:00 [2] | |
| ahr:164 max:170 |
| Warm up/cool down |
| 10:00 [1] | |
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Saturday Dec 3 |
| Running 2:00:00 [4] | |
| ahr:184 max:200 |
| Long DV with TVP, Hammer, Pither, Tarno, Fossil and a bit with Sudden. Legs are just wrecked after this morning. Feeling Thursdays run on the hills but pace for me was hard in the second half, skipped K2. Felt good at the start but the last hour was tough. Thanks MrPither and TVP for sticking back with me and not letting me loose there at the end. |
Thursday Dec 1 |
| Running hills 25:00 [5] | |
| ahr:196 max:200 |
| 6 times up/down Lowery. |
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| C • feeling better? 2 |
| Running 35:00 [4] | |
| ahr:185 max:197 |
| In between hill runs. Heart rate still high. Not sure if thats a bad thing. |
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| C • high HR 19 |
| Note | |
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| If the ascents are correct we climbed ~465m in the run today. Good running by all. Tough but fulfilling workout for me. |