Sunday Nov 9 |
 | Run 1:15:00 [2] | |
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| AM. pacific spirit cruise. Good base training, solid pace. |
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| C • cruisin' 4 |
| Run 35:00 [1] | |
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| C • only an hour 1 |
| Run 15:00 [2] | |
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| PM. Marathon pacing at the track. 2x2km. Partly just to see how it felt and to get the pace into my brain. Will also make a good aerobic test for the rest of the winter, hopefully with my HR getting lower over the months. Felt really good, no problem holding 85s. awesome. |
Saturday Nov 8 |
| Run 2:05:00 [1] | |
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| DWR/Swim 35:00 [1] | |
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| AM. north shore trail run. very cruisy relaxing day
PM. swim, crazy busy. Not great. |
Friday Nov 7 |
| Cycling 45:00 [1] | |
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Thursday Nov 6 |
| Strength/Core 30:00 [5] | |
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| Cycling 50:00 [1] | |
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| Run 1:30:00 [2] | |
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| PM. Club run, good pace going until I got dropped when my light died. Pushed a good speed on the way home. Feeling quite good. |
Wednesday Nov 5 |
| Cycling 1:00:00 [1] | |
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| DWR/Swim 30:00 [1] | |
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| Run 30:00 [1] | |
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| Orienteering 30:00 [2] | |
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| WET. Fun run tonight. Started out feeling groggy, but better after about 20'. Well recovered from yesterday. |
Tuesday Nov 4 |
| Cycling 45:00 [1] | |
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| Strength/Core 30:00 [5] | |
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| Run 57:00 [1] | |
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| Run 10:00 [3] | |
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| Run 12:30 [4] | |
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| XC. 10' steady +5x800. Really good run tonight. Workout was 8x800, so I did the 10' on my own during the first 3 and then finished it off with the boys. Kept it really controlled and felt easy rolling off 230s. Most dropped out after 4-5. Only 3 of us left by the last one, none eligible to race. :)
230, 232, 230, 227, 229.
Got my groove back. |
Monday Nov 3 |
| Cycling 45:00 [1] | |
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| DWR/Swim 30:00 [1] | |
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| Run 30:00 [1] | |
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| Easy reco run. Felt good to go really slow. First time something didn't hurt in a while! |