Saturday Dec 31 |
 | Running long 1:30:00 [3] | |
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| Out running with Little Johnson at Rattlesnack. With the snow falling it made for a fun, slippery run. |
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| C • Little-J... 1 |
Thursday Dec 29 |
| Note | |
| (rest day) |
| Knee is hurting a bit so since this week is a rest week already I'm going to take it realy easy. Hopefully the discomfort will go away by itself. |
Wednesday Dec 28 |
| Cycling 1:00:00 [2] | |
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Saturday Dec 24 |
| Running long 1:35:00 [2] | |
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Friday Dec 23 |
| Note | |
| (rest day) |
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Thursday Dec 22 |
| Running 1:10:00 [3] | |
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| Ran from my place, to Park Lawn, up to Bloor, down to Royal York and home. Nice run, picked it up the second half to a good pace for me. |
Wednesday Dec 21 |
| Cycling 1:20:00 [2] | |
| ahr:127 |
| Nice ride this morning to work out some of the soreness in the legs. |
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| C • Trainer DVD 1 |
Tuesday Dec 20 |
| Running 1:05:00 [3] | |
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| Morning run. This involved a 25 minute warmup and then whenever I came to an intersection I picked up the pace for a minute. Then slowed back to my normal run pace. |
| Weights 1:00:00 [2] | |
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Monday Dec 19 |
| Cycling 20:00 [4] | |
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| Sprint Intervals
15-30-45-100-115-130-115-100-45-30-15, 15 seconds off, times 2. |
| Cycling 1:10:00 [2] | |
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| Rest of the time on the bike, warmup/down, leg isolation work. |
Sunday Dec 18 |
| Cycling 55:00 [2] | |
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| Light ride to loosen up the legs. |
Saturday Dec 17 |
| Cycling intervals 20:00 [4] | |
| ahr:160 max:166 |
| Speed Work
15-30-45-100-115-130-115-100-45-30-15 w 15 seconds off, times 2. |
| Cycling 1:10:00 [2] | |
| ahr:130 |
| Rest of the workout, warmup/down etc. |
| XC Ski long 2:30:00 [3] | |
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| Headed out to B&B's place for a little ski and to meet my new teammate Crash. What a great ski and all right out their front door. I kept trying to tell Bent I was tired, but he wouldn't listen. Feels good to get back into this big long days. |
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| C • Tired? You? 1 |
Thursday Dec 15 |
| Weights 1:00:00 [2] | |
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| Sitting Row
Squats
Check Press
Knee Extensions
Lateral Pull Down
Calves
Abs & Back |
Tuesday Dec 13 |
| Running 1:05:00 [3] | |
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| Morning run. Tried to incorporate speed skills into the workout. This involved a 25 minute warmup and then whenever I came to an intersection I picked up the pace for a minute. Then slowed back to my normal run pace. |
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| C • 1-Minute Workout 1 |
Monday Dec 12 |
| Cycling intervals 20:00 [4] | |
| ahr:154 |
| Speed Intervals
15-30-45-100-115-130-115-100-45-30-15 w 15 s inbetween, times 2. |
| Cycling 1:10:00 [2] | |
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| Warmup/down, leg isolation work and time inbetween intervals. |
Sunday Dec 11 |
| Running 20:00 [1] | |
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| warmup |
| Orienteering race 51:00 [5] | |
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| Felt slow today. However this definitly hurt. Probably could have done the box better. |
| Cycling 45:00 [2] | |
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| Legs were a bit sore, so I road on the trainer to help stretch them out. |
Saturday Dec 10 |
| Cycling 1:10:00 [2] | |
| ahr:130 |
| On the trainer, includes warmup/down between intervals, time spent just riding. |
| Cycling 20:00 [4] | |
| ahr:165 max:173 |
| Speed Intervals.
15-30-45-100-115-130-115-100-45-30-15, 15 seconds in between. Times 2. |
Friday Dec 9 |
| Note | |
| (rest day) |
| Rest day. Pixie took the car for a conference in Waterloo, so I spent 3 hours on the TTC getting to work. Hmmm... I guess it's not always the better way. |
Thursday Dec 8 |
| Running 1:05:00 [3] | |
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Wednesday Dec 7 |
| Weights 45:00 [2] | |
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| Standing Row
Squats
Check Press
Knee Extensions
Lateral Pull Down
Calves
Abs & Back |
Tuesday Dec 6 |
| Cycling 1:15:00 [2] | |
| ahr:125 |
| On the bike again this morning. Ahh the melty man. What a great episode. |
Monday Dec 5 |
| Cycling 1:05:00 [2] | |
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| On the trainer again. This includes warmup/down time between intervals and just riding. |
| Cycling intervals 25:00 [4] | |
| ahr:153 max:163 |
| Sprint Intervals.
15-30-45-100-115-130-115-100-45-30-15, 15 seconds off in between, times 2.
Tried to do some leg isolation work, but that definitely hurts the knee too much. |
Sunday Dec 4 |
| Orienteering 1:30:00 [3] | |
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| Training with GHO. Like TVP said, lots of scratching ones head and trying to become unlost. Good practice though and I learned a few things from bash about what the symbols on the map really mean when you look around. |
| Running warm up/down 30:00 [2] | |
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| Running into the start and out. |
Saturday Dec 3 |
| Cycling 1:15:00 [3] | |
| rhr:135 |
| Didn't feel like I was going harder that much, but heart rate was up a bit. |
Friday Dec 2 |
| Weights 45:00 [3] | |
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| Sitting Row
Knee Extension
Chest Press
Hamstring
Lat Pull Downs
Calves
Abs |
Thursday Dec 1 |
| Note | |
| (rest day) |
| 8am meeting are the worst. Espeacially if you're the only person on time. :( |