Training Log Archive: ClaireThompsonIn the 31 days ending Jan 31, 2012:
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Tuesday Jan 31, 2012 #
Run 1:10:00 [3]
Run to river rd, then north to zek's and back. Good fast pace. Felt great
Monday Jan 30, 2012 #
Bike 45:00 [3]
Mornin Spin
Sunday Jan 29, 2012 #
Bike 30:00 [3]
Mornin Spin
Horse back riding 2:30:00 [2]
Gymkana - rode Nelly and kicked butt!! That little one is FAST!
Friday Jan 27, 2012 #
Run 1:05:00 [3]
Ran to river road and back. Haven't done that one in a while ... felt good.
Bike 30:00 [2]
Mornin Spin
Thursday Jan 26, 2012 #
Bike (Spin) 38:00 [2]
Mornin spin
Wednesday Jan 25, 2012 #
Swimming 1:10:00 [3] 3.2 km (21:52 / km)
200fr, 100 6-kick fr, 100 skull, 200kick
50 x 50's
-10x50 kick - fr/fly on 1:05
-10x50 fr - on :50 (held :40's)
-10x50 kick fr/bk on 1:05
-10x50 bk - on :55 (held :43-45)
-10x50 kick fr w/ fins on :45 (held 38-40) - dug deep here!
100 fr easy
*great workout. Really needed all the kick.
50 x 50's
-10x50 kick - fr/fly on 1:05
-10x50 fr - on :50 (held :40's)
-10x50 kick fr/bk on 1:05
-10x50 bk - on :55 (held :43-45)
-10x50 kick fr w/ fins on :45 (held 38-40) - dug deep here!
100 fr easy
*great workout. Really needed all the kick.
Run 25:00 [3]
Warm-up on treadmill
Weights 1:10:00 [4]
Weights
Bike (Spin) 30:00 [2]
Mornin spin
Tuesday Jan 24, 2012 #
Run 1:10:00 [4]
Solid run around the hills in Fish Creek Park. Beautiful sunny day, trails all to myself. Sheer bliss!
Monday Jan 23, 2012 #
Bike (Spin) 30:00 [3]
Mornin' spin
Sunday Jan 22, 2012 #
XC Skiing 1:10:00 [3]
Yah, finally out on my skiss!!!! What has taken me SOOO long?@#$^ Did loops around Crystal Ridge golf course in Okotoks. Shitty track set destroyed by people walking on it and no maintenance. Should have gone to Sandy McNabb.....
Core 20:00 [3]
3 x: 10 dips, 10 single leg step-up/side, 10 push-ups, 50 cross-crunchies on bench in park
Bike (Spin) 1:00:00 [3]
Nice spin on bike. Felt good to get knee really moving - no problems. Did spurts of intensity and held solid pace. Felt great.
Saturday Jan 21, 2012 #
Run (Trail/Hike) 2:40:00 [3] 22.0 km (7:16 / km)
Ice Creek Road with Jen, Isabel, John, Adam, Andree and Karen. Gorgeous gorgeous gorgeous day!! Beautiful sun and crystal snow. -9C at start of run quickly warmed up to 0C by the end. Gradual uphill the whole way til turn-around...(ran 80% of up and whole way back). Felt really strong! Yah. Right knee cap started to feel like a bruise by the end, then the next morning was quite sore. Ibu and ice and was fine.
Friday Jan 20, 2012 #
Swimming 1:05:00 [4]
100fr, 200k, 100sk, 200 br w/ dolphin kick
10x75 Fly w/ fins (25k, 25dr, 25sw) 1:30
50ez
10x75 Free (25k, 25dr, 25sw) 1:30
50ez
6x75 Bk/Br/Fr 1:30
50ez
4x25 Sprint IM
100 ez
*Finally felt good in pool again. Led whole workout. Kept 75's at high intensity pace. Held about 60sec for all.
10x75 Fly w/ fins (25k, 25dr, 25sw) 1:30
50ez
10x75 Free (25k, 25dr, 25sw) 1:30
50ez
6x75 Bk/Br/Fr 1:30
50ez
4x25 Sprint IM
100 ez
*Finally felt good in pool again. Led whole workout. Kept 75's at high intensity pace. Held about 60sec for all.
Core 10:00 [3]
3x10 chin-up, 3x10 dip on pool side
Wednesday Jan 18, 2012 #
Swimming 1:10:00 [3]
100fr, 200 IM drill, 100skull, 200kick
10x50 br drill 1:10
4x100 br swim 1:50
4x75 fly/bk/fly kick
3x200 FR pull
8x25 IM sprint
400 kick w/ fins
10x50 br drill 1:10
4x100 br swim 1:50
4x75 fly/bk/fly kick
3x200 FR pull
8x25 IM sprint
400 kick w/ fins
Core 10:00 [3]
3x10 chin-ups on board
3x10 dips on pool side
(wow haven't done these in awhile. I suck!)
3x10 dips on pool side
(wow haven't done these in awhile. I suck!)
Run (Treadmill) 20:00 [3]
Warm-up run on treadmill. Ran at 6.2 to 6.5
Weights 1:00:00 [4]
Day 1 of new weights!! Haven't done full body like this for atleast 2 or 3 years!! Need to figure out a program for myself.
3x10 squat (assisted rack) - 95lbs, 115, 115
3x10 bench press - 65lbs
3x10/side hip flex front - 120lbs
3x15 back ext - 10lbs
3x15/side side crunch on ext seat - 10lbs
3x15 front crunch - 10lbs
3x8/leg high step-up single leg squat - 55lbs
3x10 bicept curl - 15lbs/arm
3x10 squat (assisted rack) - 95lbs, 115, 115
3x10 bench press - 65lbs
3x10/side hip flex front - 120lbs
3x15 back ext - 10lbs
3x15/side side crunch on ext seat - 10lbs
3x15 front crunch - 10lbs
3x8/leg high step-up single leg squat - 55lbs
3x10 bicept curl - 15lbs/arm
Tuesday Jan 17, 2012 #
Walk 45:00 [2]
Fast walk on treadmill while talking to Sean. Just like old times!
Yoga 1:15:00 [2]
Water session. Mostly stretching with a few poses. Not a good enough workout but really nice recovery session. Guess I needed it after Mexico. It was swell
Run (Treadmill) 30:00 [3]
Didn't get enough from yoga so jumped on treadmill when I got home. Increased intensity as i went.
Core 10:00 [3]
Prison squats after run. Plus crunches
Monday Jan 16, 2012 #
Bike (Spin) 45:00 [3]
Mornin spin
Core 15:00 [3]
Core & stretch
Walk 20:00 [1]
Really feeling crummy and tummy is killing so decided to see if I could walk it off on the treadmill ....ugh
Sunday Jan 15, 2012 #
Bike (Spin) 45:00 [3]
COLD outside ... stuck inside on a Sunday afternoon. Spin +/- intensity
Run (Treadmill) 45:00 [3]
more indoor activities on a cold day .... yuck!
Core 45:00 [3]
Stretch & core to round it off
Saturday Jan 14, 2012 #
Run 1:00:00 [3]
Gorgeous day to run .... road, gravel & couple big hills
Weights 30:00 [3]
Short weights session squeezed in. Did 'prison squats' - good but surprisingly hard.
-Squats
-Arm curls
-Crunchies
-Tricept hold
-Chest press
-Squats
-Arm curls
-Crunchies
-Tricept hold
-Chest press
Horse back riding 40:00 [2]
Rode Nelly - led Jackson. Worked on Nelly's halfpass at a loop. Off the right leg sucks. Need to do more at loop, wants to trot
Friday Jan 13, 2012 #
Bike (Spin) 1:00:00 [2]
Light spin to get things moving after mexico .... feeling like crap from the plane ride
Horse back riding 45:00 [2]
Rode Jackson. Basic exercises. Broken curb bit