Training Log Archive: ClaireThompsonIn the 31 days ending Jan 31, 2011:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||||||||||||||||||||||||||||
Monday Jan 31, 2011 #
Weights 1:00:00 [5]
Squats
4x115
4x115
2x135
2x135
2x155
2x155
Max Bench Press
4 x 75
3 x 85
3 x 95
2 x 105
1 x 115
1 x 120 - Fail
4x115
4x115
2x135
2x135
2x155
2x155
Max Bench Press
4 x 75
3 x 85
3 x 95
2 x 105
1 x 115
1 x 120 - Fail
Run 30:00 [3]
Treadmill run - the dead of sport.
Ran at 6.0/mph for 25 min, then 7/mph for 5 min.
Warm-up for weights
Ran at 6.0/mph for 25 min, then 7/mph for 5 min.
Warm-up for weights
Sunday Jan 30, 2011 #
Bike 1:00:00 [3]
Mornin spin - put some tempo work in
XC Skiing (Skate Skiing) 45:00 [2]
Hamster loop around property
Saturday Jan 29, 2011 #
Bike (Spin) 45:00 [3]
Mornin spin - put some tempo work in
Friday Jan 28, 2011 #
Swimming 1:10:00 [3] 3.0 km (23:20 / km)
300fr,200k,100bk,50 skull
5x100 kick w/ fins on 1:30 (25fr/25dolphin)
8x50 IM on :50 (25sprint/25easy)
6x100m Suicides - Start @ 10m mark and not using any walls
4x100 IM on 1:45
8x50 Fr on :45
100bk easy
-------------------
3000 m
5x100 kick w/ fins on 1:30 (25fr/25dolphin)
8x50 IM on :50 (25sprint/25easy)
6x100m Suicides - Start @ 10m mark and not using any walls
4x100 IM on 1:45
8x50 Fr on :45
100bk easy
-------------------
3000 m
Thursday Jan 27, 2011 #
Downhill Skiing 1:30:00 [1]
Downhill skiing at COP. Uneventful. Wore little race skies and did gates .. that was fun.
C • cop 2
Ice Skating 1:00:00 [1]
Hockey Shinny. I suck!! And skates friggin' kill.
Wednesday Jan 26, 2011 #
Bike (Spin) 45:00 [2]
Nice morning spin. Did a few power sets.
Run 35:00 [3] 5.5 mi (6:22 / mi)
Nice easy run on Calgary trails. Felt heavy from weekend race. Warm-up for weights.
Weights 45:00 [3]
Olympic weights
warm-up
Deadlift to max
----------------
15 min stretching & roller
warm-up
Deadlift to max
----------------
15 min stretching & roller
Tuesday Jan 25, 2011 #
Swimming 1:00:00 [3] 2.2 km (27:16 / km)
200fr, 200k, 100bk
4x100 Fr on :10 rest - drop stroke count by two then one per25 for each 100.
(1st 100 - 18/length, 2nd-16, 3rd-15, 4th-14)
8x50 kick on 1:05 - #4 & #8 all out
4 x 100 Fr on :10sec rest - hold 14 strokes per length. Held 1:20-1:25 avg/100
12 x 25 on :30 - odd distance-per-stroke, even sprint
100 kick easy
100 swim easy
-----------------------
Perfect recovery workout. Right shoulder really really sore from weekend.
4x100 Fr on :10 rest - drop stroke count by two then one per25 for each 100.
(1st 100 - 18/length, 2nd-16, 3rd-15, 4th-14)
8x50 kick on 1:05 - #4 & #8 all out
4 x 100 Fr on :10sec rest - hold 14 strokes per length. Held 1:20-1:25 avg/100
12 x 25 on :30 - odd distance-per-stroke, even sprint
100 kick easy
100 swim easy
-----------------------
Perfect recovery workout. Right shoulder really really sore from weekend.
Note
Rode Jackson & Tuffin
Monday Jan 24, 2011 #
Note
(injured)
Feeling a bit creaky today from the race yesterday. Only really notable thing is that where my IT band wraps around either knee is killing today. Yikes@#$
Yoga 45:00 [1]
Little cardio to get muscles warmed-up and then yoga & stretching. Good recovery from weekend.
Sunday Jan 23, 2011 #
XC Skiing race 7:30:00 [4] 71.0 km (6:20 / km)
Lake Louise to Banff Loppet.
Went hard off the start double poling down the tramline, but body didn't like that I felt like absolute crap for the next 5km. Shoulders hurt like hell and didn't want to warm up. Rest of me felt heavy and disheartened. Then like all long distance journeys my body got into and then I felt great. Gorgeous ski, lots of adventure. Definitely have to get out and ski more than 5 times before this race next year!!!
Went hard off the start double poling down the tramline, but body didn't like that I felt like absolute crap for the next 5km. Shoulders hurt like hell and didn't want to warm up. Rest of me felt heavy and disheartened. Then like all long distance journeys my body got into and then I felt great. Gorgeous ski, lots of adventure. Definitely have to get out and ski more than 5 times before this race next year!!!
Friday Jan 21, 2011 #
Swimming 1:05:00 [2] 2.8 km (23:13 / km)
400 Fr/Kick by 50, 300 kick w/ fins, 2min vertical kick
12 x 50 kick fr/bk
16 x 50 - Fr/Bk by 50 on :45 (fr) and :50 (bk)
5 x 100 kick free on 2:00
200 easy
--------------
Awesome feel good workout for the weekend. Skipped 4 x 200 fr pull and stretched in hot tube instead.
12 x 50 kick fr/bk
16 x 50 - Fr/Bk by 50 on :45 (fr) and :50 (bk)
5 x 100 kick free on 2:00
200 easy
--------------
Awesome feel good workout for the weekend. Skipped 4 x 200 fr pull and stretched in hot tube instead.
Wednesday Jan 19, 2011 #
Swimming 1:10:00 [2] 3.0 km (23:20 / km)
300 fr/200 br kick/100 bk/100 dolphin kick
8x100 IM drill w/ fins on 1:40
12x50 IM kick 1:05
8 x 50 fr on :45 - get HR up - held :40s
8 x 50 bk on :50 - held :45s
100 easy
-------------
3000m
Really nice recovery workout. Stretch the muscles etc. Ahhhhh
8x100 IM drill w/ fins on 1:40
12x50 IM kick 1:05
8 x 50 fr on :45 - get HR up - held :40s
8 x 50 bk on :50 - held :45s
100 easy
-------------
3000m
Really nice recovery workout. Stretch the muscles etc. Ahhhhh
Tuesday Jan 18, 2011 #
Bike (Spin) 45:00 [2]
Morning spin. Love it!
Climbing 1:30:00 [3]
First time back climbing. Felt horrible at first, then surprisingly good. Then forgot my finger injury and pulled myself up with two fingers in a hole and totally hurt the finger again. Next day it's purple, swollen and really sore$%!
Sunday Jan 16, 2011 #
XC Skiing 2:00:00 [3] 13.0 km (9:14 / km)
Crap ski in K-country but who are we to complain. +6 and raining!!
Saturday Jan 15, 2011 #
XC Skiing 5:00:00 [3] 40.0 km (7:30 / km)
Long day at Nordic Center. Did blue, then lower half silver out/back green, then 30min lunch ate a boost & banana, then blue, then 2km part of green. Drank a large bottle of water and a bottle of powerade and triceps were threatening to cramp on last 10km. Concerned why I'm cramping if I had enough food & drink?! Although 5hrs and 2L might not be enough for me?!
Friday Jan 14, 2011 #
Swimming 1:05:00 [3] 3.2 km (20:19 / km)
morning swim - lots of long free & back
Thursday Jan 13, 2011 #
Bike (Spin) 30:00 [3]
Easy morning spin
Wednesday Jan 12, 2011 #
Weights 1:00:00 [5]
5min spin, 5min hard run warm-up
Dead lift
90lbs x 4, 95lbs x3 x3
High clean pull
77lbs x3 x3 x3
Clean
77lbs x2 x2 x2
Speed Clean
77lbs x2 x2 x2
Dead lift
90lbs x 4, 95lbs x3 x3
High clean pull
77lbs x3 x3 x3
Clean
77lbs x2 x2 x2
Speed Clean
77lbs x2 x2 x2
Weights 1:00:00 [5]
Circuit - All out power
Push-ups, sprints, split jump, running arms, sprints, dips, squat jump
10sec on/off, 20, 10, 30, 10, 20, 10
Push-ups, sprints, split jump, running arms, sprints, dips, squat jump
10sec on/off, 20, 10, 30, 10, 20, 10
Tuesday Jan 11, 2011 #
XC Skiing 1:30:00 [3] 12.0 km (7:30 / km)
Not sure you can call this a XC ski ... more like a shuffle-with-sticks-attached-to-my-feet workout. Went to Sandy McNabb where they supposedly had track-set trails but in reality didn't. Spent 1/3 of the ski breaking trail then found someone else's tracks and followed them for a while. Gorgeous area, beautiful sun, wicked cold. If this place was track set it would be AWESOME!
Monday Jan 10, 2011 #
Bike (Spin) 30:00 [2]
Morning Spin
Weights 1:05:00 [4]
Auxiliary lifts - working towards full program
Hang high clean pull
- 75lbs x 3 - too heavy
- 65lbs x3 x3 x3
Speed Clean
- 65lbs x3 x3 x3
Heave Press
- 45lbs x5 x5 x5
Hang high clean pull
- 75lbs x 3 - too heavy
- 65lbs x3 x3 x3
Speed Clean
- 65lbs x3 x3 x3
Heave Press
- 45lbs x5 x5 x5
Run 25:00 [3]
Warm-up for weights on treadmill
Worked up to 6.6m/hr - felt good
Worked up to 6.6m/hr - felt good
Sunday Jan 9, 2011 #
Core 15:00 [2]
Adv Sc - W2, S3
+ abs
+ abs
Bike (Spin) 1:00:00 [3]
Spin while watch Elecktra. (Terrible movie!! ahha). Stood up and did heavy setting for every fight scene. (There were lots).
Saturday Jan 8, 2011 #
XC Skiing 2:45:00 [3] 25.0 km (6:36 / km)
What started as an all out blizzard in Okotoks ended as a surprising beautiful day in Canmore!! Did Blue loop (13km), then lower half of Blue loop and back on Orange fire road (12km). Shoulders and scapula felt like crap - weak, tight and SORE! Guess those high clean pulls aren't helping!#@
Friday Jan 7, 2011 #
Swimming 1:05:00 [4] 3.0 km (21:40 / km)
200Fr, 100IM, 200 dolphin kick on bk, 100Fr
4 x (50 kick, 50 fr drill, 50 fr swim)
8 x 75m IM (odd: Fly/Bk/Br, even: Bk/Br/Fr) on 1:30
Freestyle
50 Fast on :45, 50 easy on 1:10 Did: 35sec
100 Fast on 1:20, 50 Easy on 1:10 Did: 1:18
150 Fast on 2:00, 50 easy on 1:10 Did: 1:58
Backstroke
50 Fast on :45, 50 easy on 1:10 Did: :40
100 Fast on 1:30, 50 Easy on 1:10 Did: 1:22
150 Fast on 2:15, 50 easy on 1:10 Did: 2:10
12x25 Fr - breath 7/5/3/1 on :30
----------------
3000
4 x (50 kick, 50 fr drill, 50 fr swim)
8 x 75m IM (odd: Fly/Bk/Br, even: Bk/Br/Fr) on 1:30
Freestyle
50 Fast on :45, 50 easy on 1:10 Did: 35sec
100 Fast on 1:20, 50 Easy on 1:10 Did: 1:18
150 Fast on 2:00, 50 easy on 1:10 Did: 1:58
Backstroke
50 Fast on :45, 50 easy on 1:10 Did: :40
100 Fast on 1:30, 50 Easy on 1:10 Did: 1:22
150 Fast on 2:15, 50 easy on 1:10 Did: 2:10
12x25 Fr - breath 7/5/3/1 on :30
----------------
3000
C • 1:18 1
Thursday Jan 6, 2011 #
Bike (Spin) 30:00 [2]
Easy morning spin. Clear out lactic acid from last night
Run 30:00 [3] 5.0 km (6:00 / km)
Easy run, kinda icy and didn't have khatoola's ... damn. Ahh well gorgeous sunshine. Nice break from sitting at the desk.
Note
Rode Jackson in eve - snaffle bit, counter-canter exercises
Wednesday Jan 5, 2011 #
Swimming 1:00:00 [3] 3.0 km (20:00 / km)
200fr/50k/50dr/200bk/50k/50dr
6 x 100 free kick on 2:00
400 free pull
6 x 100 free kick w/ fins on 1:30
400 free pull
8 x 50 IM/Fr on :50
--------------------
3000
Wow, super tight but felt a lot better after swimming.
6 x 100 free kick on 2:00
400 free pull
6 x 100 free kick w/ fins on 1:30
400 free pull
8 x 50 IM/Fr on :50
--------------------
3000
Wow, super tight but felt a lot better after swimming.
Weights 1:00:00 [5]
10 min spin warm-up
Dead Lift: 75lbs x 4, x 3, x 3
High Clean Pull: 75lbs x 3, x 3, x 3
Power Clean: 75lbs x 3, x 3, x 3
Dead Lift: 75lbs x 4, x 3, x 3
High Clean Pull: 75lbs x 3, x 3, x 3
Power Clean: 75lbs x 3, x 3, x 3
Power 1:00:00 [5]
Circuit Training - Paul ran session so absolutely all out mayhem
Squat jump, push-ups, sprints, split jump, running arms w/ 10lbs/side, sprints, dips
10 sec all-out/ 10 sec off. 7 times through circuit.
Felt big break-through in my squat jump. Had good power and was actually getting some hang-time!!! Whohho
Squat jump, push-ups, sprints, split jump, running arms w/ 10lbs/side, sprints, dips
10 sec all-out/ 10 sec off. 7 times through circuit.
Felt big break-through in my squat jump. Had good power and was actually getting some hang-time!!! Whohho
Tuesday Jan 4, 2011 #
Bike (Spin) 45:00 [2]
Morning spin. Loosen up from last night workout
Core 20:00 [3]
Adv Sci - w2, s2
+ abs
+ abs
Monday Jan 3, 2011 #
Bike (Spin) 40:00 [2]
Easy morning spin to get moving
Stretching 15:00 [1]
OMG ... SOOOOO TIGHT! Quads are knotted from downhill powder! Hams are tight from XC. Back tight from sitting in the car. Need to swim & do hot yoga this week.
Core 15:00 [2]
Adv Sci - wk 2, s1
Weights 1:00:00 [5]
5 min spin bike, 10 min run warm-up
Squats
4 x 95lbs
3 x 115lbs
3 x 135lbs
High Clean Pull
4 x 75lbs
3 x 75lbs
3 x 75lbs
3 x 75lbs
100% intensity - focus on core, back & hamstrings
Squats
4 x 95lbs
3 x 115lbs
3 x 135lbs
High Clean Pull
4 x 75lbs
3 x 75lbs
3 x 75lbs
3 x 75lbs
100% intensity - focus on core, back & hamstrings
Power 50:00 [5]
Power Circuit
Step-ups w/ 20lbs/side, push-up/arm-pull w/ 10lbs/side, L sprints, 8lb med ball legs-up touch toes, burpees, crunches, L sprint, bicep curl w/ 17.5lbs/side
10sec on/off, 20, 10, 20, 10, 20, 10. 3-5 min rest between sets
10min stretch afterwards
Step-ups w/ 20lbs/side, push-up/arm-pull w/ 10lbs/side, L sprints, 8lb med ball legs-up touch toes, burpees, crunches, L sprint, bicep curl w/ 17.5lbs/side
10sec on/off, 20, 10, 20, 10, 20, 10. 3-5 min rest between sets
10min stretch afterwards
Saturday Jan 1, 2011 #
XC Skiing (Classic) 2:30:00 [3] 18.0 km (8:20 / km)
Gorgeous ski around Apex trails. 2x around Clearwater Loop, 1x around Apex lower loop, + 2x there & bk